Estimate your daily protein needs in grams, based on your body weight and activity or fitness goal.
The Protein Intake Calculator estimates how many grams of protein per day you should aim for, based on your body weight and how active you are.
These figures reflect commonly cited sports-nutrition ranges. Individual needs vary with age, health conditions, and specific training goals, so consider this a helpful starting point rather than a strict prescription.
Daily Protein (g) = Body Weight (lbs) × Factor, where the factor ranges from about 0.36 g/lb for sedentary adults up to 1.0 g/lb for those focused on muscle building.
A 160 lb person training for strength at a factor of 1.0 g/lb should aim for about 160 grams of protein per day, or roughly 53 grams per meal across 3 meals.
Commonly based on body weight, adjusted for activity level and goals.
Higher training volume increases muscle protein breakdown and repair needs.
For most healthy individuals, moderately high intake is generally safe, though those with kidney conditions should consult a doctor.