Protein & Nutrition Calculator
Calculate your daily protein needs and track the nutritional values of your meals. Add foods and see protein, calories, fat and carbs at a glance.
Note: This calculation is only a rough estimate and does not replace individual advice.
How does the calculator work?
- Enter your current body weight in kilograms.
- Select your goal: muscle building, maintenance or diet.
- Set your activity level (low, moderate or high).
- For dieting, you can optionally enter your body fat percentage for a more precise calculation.
The calculation is based on scientifically validated factors (1.2–2.6 g/kg depending on goal and activity). In advanced mode, you can also track your meals.
How much protein do I need per day?
Your daily protein requirement depends on weight, goal and activity level. Generally, it is calculated as body weight × 1.6-2.2g. Our calculator provides an individual recommendation based on your inputs.
How do I calculate my protein requirement?
Simply enter your weight, activity level and goal in our calculator. The formula uses scientifically validated factors (1.2-2.6 g/kg depending on goal). For dieting, you can optionally enter your body fat percentage for a more precise FFM-based calculation.
How much protein do I need for muscle building?
For optimal muscle growth, studies recommend 1.6-2.2g protein per kg body weight daily. With very high training volume, up to 2.2 g/kg may be beneficial. Protein intake should ideally be spread throughout the day.
Can you eat too much protein?
For healthy individuals, even higher protein amounts (up to 3 g/kg) are considered safe according to studies. However, those with kidney conditions should consult a doctor. Excess protein is used as energy or excreted by the body.
What is the difference between protein needs based on body weight vs FFM?
Calculation by body weight is simpler and sufficient for most people. The FFM method (fat-free mass) is more precise, especially at higher body fat percentages during a diet, since fat tissue requires less protein than muscle mass.
Which foods have the most protein?
High-protein foods include: chicken breast (31g/100g), low-fat quark (12g/100g), eggs (13g/100g), tuna (26g/100g), lentils (9g/100g cooked) and tofu (15g/100g). Our advanced mode helps you plan protein-rich meals.
How can I track my meals and nutrition?
Switch to detailed mode and add foods to your meals (breakfast, snack, lunch, dinner). The calculator automatically shows all nutritional values: protein, calories, fat, carbohydrates, sugar, salt and fiber – and how much protein you still need.
How is the data calculated?
The calculator determines your protein requirement based on weight, goal and activity. From this combination we choose an appropriate protein factor (g/kg/day). Without body fat information: Protein = weight × factor.
During a diet you can optionally provide body fat. We then calculate fat-free mass (FFM = weight × (1 – BF/100)) and use an FFM-based factor:
| Type | Low activity | Moderate activity | High activity |
|---|---|---|---|
| Maintenance | 1.2 g/kg | 1.4 g/kg | 1.6 g/kg |
| Muscle gain | 1.6 g/kg | 1.8 g/kg | 2.0 g/kg (up to 2.2 possible) |
| Diet (weight) | 1.8 g/kg | 2.2 g/kg | 2.6 g/kg |
| Diet (FFM) | 2.3 g/kg FFM | 2.7 g/kg FFM | 3.1 g/kg FFM |
What studies is the calculation based on?
- ACSM/Academy/DC Position Paper (2016)
Key point: For active individuals daily protein intake is generally 1.2–2.0 g/kg; more may be appropriate during energy deficit or high workload.
Misconception: 2.0 g/kg is not an upper limit.
Source: “…generally ranges from 1.2 to 2.0 g/kg/d… higher intakes may be indicated when reducing energy intake …” (dietitians.ca). - ISSN Position Stand: Protein & Exercise (2017)
Key points: For most trainees 1.4–2.0 g/kg/day are sufficient; during hypocaloric periods 2.3–3.1 g/kg/day are needed to maintain lean mass; intakes over 3.0 g/kg/day can further improve body composition and are safe for healthy individuals.
Misconception: More than 2.0 g/kg is not wasted – it depends on goal and context.
Source: “1.4–2.0 g/kg/d is sufficient for most… Higher (2.3–3.1 g/kg/d) during hypocaloric periods… >3.0 g/kg/d may have positive effects on body composition…” (BioMed Central /PubMed). - Morton et al. (2018, meta-analysis)
Key point: With resistance training in energy balance, muscle growth plateaus around ~1.6 g/kg/day.
Misconception: Not a universal limit – during diets or very high volume, more may be useful.
Source: “…beyond 1.62 g/kg/day resulted in no further RET-induced gains in FFM.” (PubMed/PMC). - Helms et al. (2014)
Key point: In diets – especially at low body fat – 2.3–3.1 g/kg FFM/day are recommended to maintain lean mass.
Misconception: Without body fat data a BW-based approach (1.8–2.6 g/kg/day) is practical, but FFM-based is more precise.
Source: “Protein needs… are likely 2.3–3.1 g/kg of FFM…” (paulogentil.com). - ISSN 2017 – Safety of Higher Intake
Key point: Very high amounts (~2.5–3.3 g/kg/day) show no negative effects in healthy trainees and can improve body composition.
Misconception: Applies only to healthy individuals; check with a doctor if you have kidney or liver issues.
Source: Position statements on safety and body composition at high intakes (PubMed).