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Your Daily Protein Needs
Minimum
102g
Maximum
136g
Target
119g
Per Meal (÷4)
30g
Per-pound reference: 119g – 170g (170 lbs × 0.7–1.0)
Protein Calculator calculates your daily protein needs using evidence-based ranges (0.7–1g per pound of body weight for active individuals), adjusted for your activity level and goal (weight loss, maintenance, muscle building).
Protein Calculator is a high-performance utility designed to help users streamline their workflow. Built with modern web technologies, it ensures fast processing times and high-quality outputs directly in your browser.
Recommendations based on ISSN Position Stand (2017): 1.4–2.0 g/kg for active individuals, up to 2.4 g/kg during aggressive cut. Ranges adjusted for goal (loss/maintain/build). Food sources show complete vs. incomplete protein examples.
Most research suggests 0.7–1g per pound of body weight (1.6–2.2g/kg) for active individuals.
Excess protein is generally excreted, but very high intakes may stress kidneys in those with pre-existing conditions.