Protein Intake Calculator
Calculate your daily protein requirement based on body weight, activity level, and fitness goal.
How to Use the Protein Intake Calculator
- Enter your personal measurements (weight, height, age, etc.).
- Select any relevant options such as gender or activity level.
- Click Calculate or view the instant result.
- Review your result and the interpretation or category it falls into.
مرجع سريع
| من | إلى |
|---|---|
| Sedentary | ~1,800–2,000 kcal/day |
| Moderate activity | ~2,200–2,400 kcal/day |
| High activity | ~2,600–3,000 kcal/day |
| Protein | 0.8–1.2 g/kg body weight |
| Carbohydrates | 45–65% of calories |
| Fats | 20–35% of calories |
حالات الاستخدام
- •Monitoring personal health metrics as part of a wellness routine.
- •Setting evidence-based goals for diet, exercise, or weight management.
- •Preparing for a medical appointment with baseline body measurements.
- •Tracking changes in body composition over time.
الأسئلة الشائعة
How much protein do I need per day?
The general recommendation is 0.8–2.2 g per kg of body weight depending on activity level and goals. Athletes and those building muscle need more.
Does activity level affect protein needs?
Yes. Sedentary individuals need around 0.8 g/kg, while very active people or athletes may need 1.5–2.2 g/kg.
Should I eat more protein to lose weight?
Higher protein intake (1.6–2.4 g/kg) during caloric restriction helps preserve muscle mass while losing fat.
Can I eat too much protein?
For healthy adults, intakes up to 2.2 g/kg are generally safe. Very high intakes over long periods may stress the kidneys in susceptible individuals.