Protein Intake Calculator
Calculate your daily protein needs based on your weight, height, age, gender, and activity level. Our calculator uses the Mifflin-St Jeor equation to estimate BMR and provides a personalized protein range to support your fitness and health goals—whether you're sedentary, active, or very active.
How to Use This Tool
1. Enter Weight & Height
Choose kg/lb and cm/in
2. Enter Age & Gender
Years and male/female
3. Select Activity
Sedentary, Active, Very Active
4. Get Results
View BMR, TDEE, protein range
Formula & Calculation
Sedentary: 1.2 | Active: 1.55 | Very Active: 1.9
Results are rounded to the nearest whole number.
Quick Reference Protein Table
| Activity Level | Protein (g/kg) | Protein (g/day) | Protein Calories |
|---|---|---|---|
| Sedentary | 0.8 | 56 | 224 |
| Active | 1.2–1.6 | 84–112 | 336–448 |
| Very Active | 1.6–2.0 | 112–140 | 448–560 |
How We Calculated
- Input: We collected your weight, height, age, gender, and activity level.
- BMR: Applied the Mifflin-St Jeor equation to estimate resting energy expenditure.
- TDEE: Multiplied BMR by activity multiplier to get total daily energy expenditure.
- Protein Range: Calculated protein needs based on activity level (0.8–2.0 g/kg).
Why Trust This Tool?
Clinically validated equation
No server storage
Use instantly
Works on all devices
Latest nutritional science
No hidden charges
Accuracy & Standards
This calculator uses the Mifflin-St Jeor equation, widely considered one of the most accurate BMR formulas. Protein recommendations follow Academy of Nutrition and Dietetics and American College of Sports Medicine guidelines. Results are estimates—individual needs may vary.
Unit Relationship
1 kg = 2.20462 lbs
1 in = 2.54 cm
1 g protein = 4 calories
Learn About Protein
What is Protein?
Protein is a macronutrient made of amino acids, essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It's a critical part of every cell in your body.
Why Protein Matters
Adequate protein intake supports muscle growth, recovery, satiety, weight management, and overall health. Athletes and active individuals need more protein to repair and build muscle.
Good Protein Sources
Lean meats, poultry, fish, eggs, dairy, beans, lentils, tofu, tempeh, nuts, and seeds. Plant-based sources can provide complete protein when combined appropriately.
Real-World Examples
- Example 1: 30yo male, 70kg, 175cm, Active → BMR: 1,685 cal, TDEE: 2,612 cal, Protein: 84–112 g/day
- Example 2: 45yo female, 65kg, 165cm, Sedentary → BMR: 1,380 cal, TDEE: 1,656 cal, Protein: 52 g/day
- Example 3: 25yo male, 85kg, 180cm, Very Active → BMR: 1,920 cal, TDEE: 3,648 cal, Protein: 136–170 g/day
Limitations of This Tool
- Provides estimates—individual protein needs vary based on genetics, health status, and specific goals.
- Does not account for body composition (muscle mass vs. fat mass).
- Not suitable for children, pregnant women, or individuals with kidney disease without medical supervision.
- Always consult a healthcare professional for personalized nutrition advice.
Trust & Privacy
We take your privacy seriously. This tool:
- Does not store data on any server
- All calculations happen locally in your browser
- No cookies are used for this tool
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
- Academy of Nutrition and Dietetics. Protein Recommendations. EatRight.org.
- American College of Sports Medicine. Nutrition and Athletic Performance. ACSM.org.
Editorial Process
The Healthtus editorial team, consisting of registered dietitians and nutrition experts, reviews this tool regularly to ensure accuracy and alignment with the latest nutritional science. We update the content and references as new research emerges.
Last reviewed: July 2026