Why Use This Protein Calculator?

Whether your goal is to build muscle, lose weight, or simply maintain a healthy lifestyle, knowing your exact daily protein intake is crucial. Our Ultimate Protein Calculator uses advanced scientific formulas (Mifflin-St Jeor) to provide the most accurate numbers tailored to your body type, activity level, and fitness goals.

How Much Protein Do I Need?

Protein needs vary from person to person. A general rule of thumb suggested by nutritionists is:

Sedentary Adults: 0.8g per kg of body weight.
Endurance Athletes: 1.2g to 1.4g per kg.
Strength Training / Muscle Building: 1.6g to 2.2g per kg.

Our tool automatically adjusts these multipliers based on the "Activity Level" and "Goal" you select, saving you from doing complex math.

Key Features of Our Tool

Smart Meal Splitter: Don't just get a total number. Know exactly how much protein to eat per meal (3 to 6 meals).
Visual Macros: See your Carb and Fat requirements in a clear Donut Chart.
Diet Specific: Whether you are Vegan, Vegetarian, or Non-Veg, get customized food suggestions.
Print & Export: Download your diet plan as a PDF or CSV for free.

Frequently Asked Questions (FAQ)

1. When is the best time to eat protein?

While total daily intake matters most, spreading protein across 4-5 meals (as shown in our Meal Splitter) aids in better absorption and muscle synthesis.

2. Can eating too much protein be harmful?

For healthy individuals, high protein diets are generally safe. However, extremely high intake (over 3g/kg) without adequate water can strain kidneys. Our calculator stays within safe, recommended limits.