Advanced Protein Calculator — Your Simple Guide to Daily Protein Needs
A practical, evidence-based introduction to calculating protein intake for building muscle, losing fat, or maintaining strength.
Why protein matters: Protein is the cornerstone of muscle repair, metabolic health, and satiety. Whether your goal is to build muscle, preserve lean mass during weight loss, or simply maintain optimal health, understanding how much protein you need each day is essential. Our Advanced Protein Calculator translates proven nutrition science into a clear daily target tailored to your age, sex, weight, height, activity level, and goals.
What this calculator does
This tool blends two reliable approaches — a calorie-based estimate anchored to your Total Daily Energy Expenditure (TDEE) and a weight-based recommendation expressed in grams per kilogram of body weight. By combining both methods, the calculator offers a conservative, safe daily protein target that adapts whether you're eating to lose fat, gain muscle, or maintain body composition.
Who benefits most
Everyone can gain value from a personalized protein goal. Athletes and strength trainees benefit from higher per-kg targets to support growth and recovery. Individuals in a calorie deficit should prioritize protein to preserve lean mass and control appetite. Older adults often need slightly more protein to offset age-related muscle loss (sarcopenia).
Practical tips to hit your protein target
- Distribute protein across meals: Aim for balanced portions across 3–5 meals rather than one large serving.
- Prioritize complete proteins: Include animal sources (meat, fish, eggs, dairy) or combine plant proteins (legumes + grains) for a full amino acid profile.
- Use post-workout protein: Consuming 20–40g within two hours after training aids recovery.
Use the calculator below this introduction to quickly generate a daily protein target based on your personal profile. The result will include context-specific recommendations so you can translate grams into real meals and simple food swaps.