dopecalc

Protein Calculator

Calculate your daily protein requirements based on weight, activity level, and fitness goals with food-based equivalents.

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About this Calculator

Calculate your daily protein requirements based on weight, activity level, and fitness goals with food-based equivalents.

Formula & Calculations

Formula

Daily Protein (g) = Weight (kg) × Protein Factor | Sedentary: 0.8 g/kg, Active: 1.2-1.6 g/kg, Building: 1.6-2.2 g/kg
Where:
  • P=Daily protein requirement in grams
  • W=Body weight in kilograms
  • f=Protein factor based on activity and goal (g/kg)
  • AL=Activity level (sedentary, light, moderate, active, very active)

Assumptions

  • Protein recommendations follow ACSM and ISSN guidelines for general and athletic populations.
  • Higher protein intake is safe for healthy individuals; those with kidney disease should consult a doctor.
  • Food equivalents are approximate (chicken breast ≈ 31 g protein per 100 g; beef ≈ 26 g per 100 g).

Calculation Examples

Example 1

Inputs:Weight: 70 kg, Moderately Active, Goal: Build Muscle
Result:Daily Protein: 140-154 g (2.0-2.2 g/kg). Equivalent to ~450-500 g of chicken breast or ~540-590 g of lean beef.

At 2.0-2.2 g/kg for muscle building, a 70 kg person needs 140-154 g of protein daily.

Example 2

Inputs:Weight: 60 kg, Sedentary, Goal: Maintain
Result:Daily Protein: 48 g (0.8 g/kg). Equivalent to ~155 g of chicken breast or ~185 g of lean beef.

The WHO recommendation for sedentary adults is 0.8 g/kg, giving 60 × 0.8 = 48 g of protein.

Frequently Asked Questions

Can I eat too much protein?

For healthy individuals, protein intakes up to 2.2 g/kg are considered safe. Very high intakes (>3.0 g/kg) over long periods may stress the kidneys in predisposed individuals. Stay hydrated, as protein metabolism requires additional water.

Should I consume protein before or after a workout?

Total daily protein intake matters more than timing. However, consuming 20-40 g of protein within 2 hours after exercise supports muscle repair and growth. Spread protein across 3-4 meals for optimal absorption.

What are the best protein sources?

Animal sources (chicken, beef, fish, eggs, dairy) provide complete protein with all essential amino acids. Plant sources (tofu, lentils, chickpeas, quinoa) can meet needs when combined for amino acid completeness. Whey and casein supplements are convenient options.