Free Protein Calculator: Check Your Daily Protein Needs

Why Protein Matters

Protein is not just for bodybuilders lugging around gallon-sized shaker bottles. It is the building block of the human body, essential for repairing tissue, supporting muscle recovery, and keeping countless functions running smoothly. Meeting your daily protein requirement as part of a balanced diet is crucial for health, muscle gain, recovery, fat loss, and long-term wellbeing. From helping you bounce back after a tough session, to keeping you full during a calorie deficit, to protecting strength as you age, protein is always on the job.

Most people are told they need 0.8 g per kg of body weight, which is the official recommended dietary allowance (RDA). The truth? That amount only prevents deficiency and sets a baseline for the general population. If you train, your recommended daily protein intake is likely higher. Active adults usually need between 1.2 and 2.0 g per kg to build muscle, recover properly, and maintain a healthy body composition. Fall short on protein intake and you risk fatigue, muscle loss, weaker immunity, and poor recovery.

That is where our free protein calculator comes in. Enter your details to get a personalised daily protein intake target instantly. Following a vegan or vegetarian diet? Pay extra attention to your protein sources to make sure you are covering all the essentials. A vegan diet requires variety and a focus on complete proteins to meet all amino acid needs. Both a vegetarian or vegan diet can meet protein requirements with proper planning and combining plant-based proteins, so you can get everything you need without compromise.

Our protein intake calculator in kg and lbs is free, quick, and accurate. It helps you find the right protein target for your health and fitness goals, whether you are chasing muscle building, fat loss, or simply better wellbeing.

How does the protein calculator work?

The calculator is created using evidence-based sports nutrition guidelines using your own body metrics such as weight, age, activity level, and overall energy intake to estimate your optimal daily protein intake.

It provides a personalised recommendation in grams of protein per kg of body weight, helping you find the right protein intake to support muscle growth, recovery, and overall health, so you can plan your nutrition with confidence.

Protein Intake Chart (Grams Per Day)

Here is a simple example of daily protein intake, showing grams per kg of body weight depending on the goal:

Daily Protein Needs Explained

• RDA (0.8 g/kg): The bare minimum to prevent deficiency.

• Active adults (1.2–2.0 g/kg): A range that supports better performance, recovery, and results.

• Muscle growth sweet spot (~1.6 g/kg): Backed by research as the most effective level for building and maintaining muscle.

• Higher intake (up to 2.2 g/kg): Useful for highly trained individuals or during weight loss phases, where extra protein helps preserve lean mass and supports fat loss.
  
  

Example: A 70 kg person aiming to build muscle should target around 112 to 140 g protein per day.

Protein Calculator for Building Muscle

Looking to bulk up? Aim for the higher end of the range (1.6–2.0 g/kg). A higher protein intake, paired with strength training, helps you build muscle mass and support body composition goals. Protein provides the amino acids your muscles need, particularly leucine, which triggers growth. Just remember: even with high protein, consuming excessive calories can still lead to fat gain. Balance matters.

Protein Calculator for Teens

Active teens are growing fast, so their protein needs are higher than average. A safe range is 1.2 to 1.8 g/kg depending on training.

For example, a 60 kg teen who trains regularly might need 72 to 108 g daily. Eggs, chicken, Greek yoghurt, dairy products, and plant-based combinations like rice with beans are excellent options. It is also important to include complete protein sources so all essential amino acids are covered.

Protein shakes can help too, but they should complement meals, not replace them. For teens avoiding animal products, pea protein or other plant-based supplements can be a useful choice.

Best Sources of Protein

Protein does not mean eating plain chicken breast at every meal. Variety is the spice of life (and gains):

• Animal-based: Chicken breast, eggs, fish, lean beef, Greek yoghurt, paneer. These are complete, high-quality proteins with all the essential amino acids needed for muscle growth and recovery.

• Plant-based: Lentils, chickpeas, beans, tofu, quinoa, oats. Most plant proteins are incomplete, but mixing foods like rice with beans gives you a full amino acid profile. Plant-based protein is especially important for vegetarians and vegans — combine different sources to get everything your body needs.

• Snacks and supplements: Whey shakes for quick absorption, casein before bed for slow release, and nuts for easy snacks. Protein supplements can also help boost your intake and support muscle repair, especially after workouts.

GymNation tip: Spread your protein like peanut butter — evenly. Aim for 30–40 g at each main meal and top up with snacks or a shake.

Protein Needs for Weight Loss

If you are cutting calories, protein is your best ally. A high-protein intake of 1.6–2.4 g/kg helps preserve muscle mass while supporting fat loss in a calorie deficit. For example, a 70 kg person aiming to lose fat should target 110–170 g protein per day alongside resistance training. Protein keeps you full, supports metabolism, and helps maintain strength while minimising muscle loss during dieting.

Protein Timing and Distribution

• Pre and post workout: A shake or protein-rich meal supports recovery and muscle repair.

• Throughout the day: Spread protein evenly across three to four meals. Eating protein regularly helps muscle protein synthesis, supports recovery, and maximises gains.

• Before bed: Casein yoghurt or cottage cheese provides slow-release fuel for overnight muscle repair.