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Protein Calculator For Health, Weight Control, & Building Muscle

Protein Calculator For Health, Weight Control, & Building Muscle

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This protein calculator is meant to provide you with a healthy protein intake range and serve as a resource you can bookmark, share with others, or backlink on your website.

Protein is an essential nutrient comprised of amino acids, the building blocks that comprise many bodily structures such as muscle tissue, organs, cell walls, enzymes, hemoglobin, and connective tissue.

While the recommended dietary allowance of 0.8 grams of protein per kilogram of body weight has been the standard recommendation to meet your basic nutritional requirements, this was based on earlier nitrogen balance studies which tend to overestimate nitrogen intake and underestimate nitrogen excretion, leading to an underestimation in the requirement.

More sensitive assessment measures such as the indicator amino acid oxidation (IAAO) method for determining protein metabolism in the body suggest that protein requirements may actually be slightly higher than previously believed.

Therefore, this protein calculator is based upon the IAAO method and may yield slightly higher values than the RDA.

Despite the polarised debate around protein and the many different camps espousing different views, you must remember that protein ranges should NOT be viewed as an absolute written-in-stone “target,” but more so as a starting point that you can adjust and fine tune depending on your particular situation (i.e., exercise, sports, certain medical conditions, etc).

Also be sure to check out the other health calculators on this site which you can use in conjunction with this protein calculator:

Protein calculator

Select parameters

*Note: Double check your units of measure (pounds or kg)

    Sedentary: Inactive or minimally active
    Lightly active: Leisurely walks or light resistance training 2-3 times per week
    Moderately Active: Aerobic and/or weight training 3-5 times per week
    Highly Active: Active most days of the week and working at higher intensities

Your estimated protein intake

Protein g (low)

Protein g (high)

Disclaimer: No conflicts of interest. This calculator is 100% independent and has no affiliate links. Ads appearing on this site are autogenerated based on your individual Google search and web browsing habits and I do NOT have direct granular control over them. Any revenue generated from ads offsets website costs to keep these calculators free for you to use.

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