Protein supports muscle repair, enzyme production, and satiety. Needs rise with activity level, training volume, and goals such as fat loss or muscle gain.
About Protein Calculator
Protein supports muscle repair, enzyme production, and satiety. Needs rise with activity level, training volume, and goals such as fat loss or muscle gain.
Guidelines often express protein as grams per kilogram of body weight or as a share of total calories. Individual requirements vary with age, health conditions, and kidney status.
CalculatorCamp protein calculator offers planning estimates only. People with medical conditions should seek advice from a registered dietitian or physician.
How to use this tool
Enter body weight, choose activity level and goal if available, then calculate to see suggested daily protein in grams.
Formula & methodology
This daily protein calculator applies the standard relationship below. Intermediate values are kept at full precision; only the displayed result is rounded.
protein (g) ~ body weight (kg) x factor (g/kg); factor depends on activity/goal
Worked example
An 80 kg person who is active (1.4 g/kg base) and wants to build muscle (+0.4 g/kg) targets 1.8 g/kg: 80 × 1.8 = 144 g of protein per day. Spread over four meals that is 36 g per meal — roughly a chicken breast, a large tin of tuna, or a scoop of whey plus a cup of Greek yoghurt.
Tips for accurate results
Spread protein across meals for better utilization during training blocks.
Whole foods plus supplements can both count toward daily totals.
Very high intakes may be inappropriate for some kidney conditions—ask a doctor.
Adjust upward gradually when increasing training load.
Frequently asked questions
How much protein do I need per day?
Depends on weight and activity; this tool applies common g/kg heuristics from your inputs.
Is this medical nutrition advice?
No. It is an educational estimate, not a prescription diet.
Health and fitness results are estimates for general education and planning. They are not medical advice and do not replace an assessment by a doctor, registered dietitian, or other qualified professional.
Last reviewed: September 2026. Found an error? Tell us and we will correct it.
Further reading
Guides that explain the ideas behind this calculator.