Protein Calculator: How Much Protein Do You Need Per Day?
Get your personalized daily protein target in under 30 seconds — based on your weight, activity level, and goal.
Calculate My Protein Target
Why Protein Matters
The baseline number
Most adults need at least 0.8g of protein per kg of body weight daily just for basic maintenance — that's the RDA floor, not an optimal target for active people.
Timing matters too
Spreading protein across 3–4 meals a day supports better absorption than getting it all in one sitting, since the body can only use so much at once.
Common shortfall signs
Frequent hunger between meals, slow recovery after workouts, and difficulty maintaining muscle are common signs of a protein gap worth addressing.
Common Protein Questions
How many grams of protein per day do I actually need?
Most adults need roughly 0.8g of protein per kg of body weight just to meet baseline needs. If you're active, strength training, or trying to build muscle, that goes up to 1.2–2.2g per kg — which is exactly what this calculator estimates for your specific weight, activity level, and goal.
How much protein should I eat a day to build muscle?
For muscle building, aim for roughly 1.6–2.2g of protein per kg of body weight daily, spread across meals. Select "Build muscle" above to get your specific target.
Is a protein intake calculator accurate?
A calculator like this gives a solid personalized estimate based on established nutrition guidelines (body weight, activity level, and goal), but individual needs can vary. It's a helpful starting point, not a substitute for advice from a doctor or registered dietitian.
Can a protein powder help me hit my daily target?
If your diet consistently falls short of your calculated target, a plant-based protein powder is a convenient way to close the gap — each scoop of Anivol Plant Protein adds 20g toward your daily goal.