This free online protein calculator estimates your daily protein needs in grams based on your body weight and activity level or goal. It also shows how many calories those protein grams provide, using the standard 4 calories per gram of protein.
How to Use the Protein Calculator
Enter your body weight in kilograms in the "Weight (kg)" field.
Choose your "Activity Level / Goal" from the dropdown, ranging from Sedentary to Athlete / Intense Training.
Click "Calculate Protein" to get your daily protein target.
Review your "Daily Protein Target" in grams and the equivalent "Calories from Protein".
Frequently Asked Questions
Your protein target is your body weight in kilograms multiplied by a factor for your chosen activity level, ranging from 0.8 g/kg for a sedentary lifestyle up to 2.2 g/kg for athletes or intense training. The calculator then multiplies the resulting grams by 4 to show the equivalent calories from protein.
Sedentary (little or no exercise) uses 0.8 g/kg, Light Activity uses 1.0 g/kg, Moderate Activity / Weight Loss uses 1.2 g/kg, Active / Muscle Building uses 1.6 g/kg, and Athlete / Intense Training uses 2.2 g/kg of body weight.
If the "Weight (kg)" field is left blank, zero, or a negative number, the calculator shows a "Please enter a valid weight." message instead of a protein target.
Yes, this protein calculator is completely free with no sign-up required, and you can recalculate instantly whenever your weight or activity level changes.