Protein Intake Calculator: Hit Your Protein Goal With Our Free Tool

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Protein Intake Calculator: Hit Your Protein Goal With Our Free Tool

Protein Intake Calculator: How to Calculate Your Protein Intake?

How do I calculate my protein intake? You may have asked yourself that question if you want to know the suggested intake of protein daily. Note that protein is vital for your body. It is the foundational building block for tissues and cells, including skin, muscles, blood, cartilage, and bones. With that, it’s important to use a protein intake calculator in order to understand how much of this nutrient you need. 

The answer differs based on your goal, though. For instance, dieters may have different protein requirements from those who want to gain or build muscles. It means the protein intake calculator to gain muscle may provide a different result if your goal is weight loss. Such differences are what we are trying to uncover through this article. 

Recommended Daily Protein Intake

The daily protein intake recommended to most people actually varies based on certain factors – among which are weight and age. The need may also vary when you look at it based on these three main categories:

  • Inactive – You fall under this category if you don’t expend over 55% of your effort in any week. In this case, the protein intake daily calculator may suggest consuming less than 0.36 grams of protein per pound of bodyweight. Being inactive means that your need for fuel is also lower. With that, you will make do with a lower amount of protein. 
  • Active – Consider yourself active if you exercise for more than forty minutes, 4 to 5 times weekly. Such workout duration and frequency make you moderately active, requiring around 0.54 grams of protein per pound of bodyweight.
  • Extremely active – You’re extremely active if you’re an athlete or involved in extremely vigorous activities for a few hours every day. Since you are doing more physical activities, expect your protein intake calculator based on weight to produce higher results. You need more protein here as it is necessary for the repair and regrowth of muscles. You need 0.63 grams per pound of body weight in women and 0.72 grams per pound of body weight in men. 

How to Calculate Protein Intake for Building Muscles?

If your goal is to build muscle, then weightlifting around 3-4 days weekly is ideal. Also combined it with some cardio exercises. Furthermore, consider the importance of protein in achieving better muscle-building results. Now, the question is, how much protein do you need every day to build muscles?

A good protein intake calculator for muscle growth will most likely help to maximize the growth of your muscles. In most cases, you can use the following as a guideline for your calculation:

Underweight2 grams/kilogram of bodyweight1.8 grams/kilograms of bodyweight
Healthy weight1.4 grams/kilogram of bodyweight1.2 grams/kilogram of bodyweight
Overweight 1.2 grams/kilogram of bodyweight1 gram/kilogram of bodyweight
Obese1.2 grams/kilogram of bodyweight1 gram/kilogram of bodyweight

Ex. If you are a female with a healthy weight of 65 kilograms, then your daily protein intake that can help you build muscles is around 78 grams (65 x 1.2). Keep in mind, though, that there is nothing wrong with going beyond the recommendation. Experts even say that even higher protein consumption can be an advantage to bodybuilders.

How to Calculate Protein Intake for Weight Loss?

A protein intake calculator for weight loss may provide a different answer from when you are aiming to gain muscles. When identifying how to calculate protein intake by weight, the recommendation is around 1.6 to 2.2 grams per kilogram of weight. Aim for that especially if you intend to lose weight. If you’re a heavy exerciser or an athlete, around 2.2 to 3.4 grams of protein per kilogram of body weight is ideal. 

Protein Calculator by Nutritiontastic

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

Another way to calculate your required protein intake for weight loss is to multiply your bodyweight in pounds by 0.7. If you will be using your weight in kilograms, then multiply it by 1.5. The result should be your daily target for your protein intake in grams. If you weigh around 120 lbs., then aim to get around 85 grams of protein daily. 

Factors That May Affect Your Calculations

How to calculate protein intake per day is dependent on several factors. Note that your protein needs/requirements may either be lower or higher based on various reasons. Gender, for instance, matters a lot. The reason is that women have less lean mass compared to men. With that, their protein need is also lesser compared to men in general. 

Breastfeeding and pregnant women also have higher daily protein needs than regular adults. If you plan to recover from an injury, then you will also need higher amounts of protein. The reason is that it is vital for the repair and recovery process. Do you plan to lose weight but your current calorie consumption is a bit high? Then you may also need to reduce your protein consumption so it can also help in starting your low-calorie diet. 

However, you may need to retain the same percentage of calories taken from protein. The reason is that it can preserve lean muscle mass while promoting the growth of your muscles. 


It is no longer that difficult to determine your required daily protein intake nowadays. With a good protein intake calculator, you will know your protein needs right away depending on your goals. Whether you are a bodybuilder, athlete, or someone who wishes to lose weight, a highly recommended protein intake calculator is definitely what you need. 

Protein Intake Calculator: Hit Your Protein Goal With Our Free Tool
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Whether you want to lose weight or gain muscle, we go in-depth on how to achieve your goals. Plus, we provide our free protein intake calculator to use!
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