Protein is an essential macronutrient made up of amino acids — the building blocks of muscle, enzymes, hormones, and virtually every functional tissue in the body. For athletes and active individuals, adequate protein intake is critical for muscle repair after exercise, adaptation to training, immune function, and body composition management.

Daily protein requirements vary significantly based on training volume, training type, body weight, age, and goal. The general population requires a minimum of 0.8g per kg body weight per day (WHO recommendation). However, research consistently shows that athletes and regularly active individuals need 1.4–2.0g/kg/day, and those in a caloric deficit or cutting phase may benefit from up to 2.2–3.0g/kg/day to preserve muscle mass.

This calculator computes your recommended daily protein intake based on your body weight, activity level, and training goal — using guidelines from the International Society of Sports Nutrition (ISSN), the American College of Sports Medicine (ACSM), and the Academy of Nutrition and Dietetics.