Protein Intake Calculator

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age should be in 14 to 80 range
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You should take ...... of protein per day

This protein intake calculator is a tool that helps estimate the daily amount of protein that an individual needs based on various factors, such as their age, gender, weight, height, and physical activity level.

Protein is an essential nutrient that is important for building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system.

Consuming adequate amounts of protein is especially important for individuals who are physically active or looking to build muscle mass.

This protein intake calculator is based on age, sex, height, weight, activity levels, and goals:

Protein Intake (grams/day) = (Weight in kilograms × Activity Factor) × Goal Factor


  • Weight is in kilograms

Apctivity Factor is a value that reflects the individual’s physical activity level, which can range from 1.2 (sedentary) to 2.0 (highly active). The value can be determined using the following chart:

  • Sedentary (little or no exercise) = 1.2
  • Lightly active (light exercise or sports 1-3 days/week) = 1.375
  • Moderately active (moderate exercise or sports 3-5 days/week) = 1.55
  • Very active (hard exercise or sports 6-7 days/week) = 1.725
  • Super active (very hard exercise or sports, physical job, training twice a day) = 1.9

Goal Factor is a value that reflects the individual’s health goals, which can range from weight maintenance to muscle gain. The value can be determined using the following chart:

  • Weight maintenance = 1.0
  • Weight loss = 0.8
  • Muscle gain = 1.2-1.7 (depending on the individual’s level of physical activity)


This protein intake calculator uses a formula that takes into account the individual’s body weight and physical activity level to determine their recommended daily protein intake. It’s important to note that the recommended daily protein intake can vary depending on an individual’s health goals and dietary preferences.