Protein Target Calculator – Daily Protein Needs by Weight & Activity
Calculate daily protein requirements based on weight, activity level & fitness goals. Muscle gain, weight loss & maintenance. Free, no sign-up, evidence-based.
Updated for 2026
Personal Details
✓ Last updated: March 2026 | Built with CRA-official rates, Bank of Canada data, and OSFI guidelines
How to Use This Calculator
Input your body weight in kg or lbs.
Choose sedentary, active, or athlete based on your exercise frequency.
Select maintenance, muscle gain, or weight loss.
See your daily protein target and recommendations.
Understanding Your Results
- Protein TargetYour daily protein requirement based on weight, activity, and goal. 0.8-2.2 g/kg bodyweight.
- Protein per kgThe recommended protein intake per kilogram of body weight.
- Activity LevelSedentary: 0.8-1.0 g/kg. Active: 1.2-1.6 g/kg. Athlete: 1.6-2.2 g/kg.
- Goal AdjustmentMuscle gain and weight loss often require higher protein intake (1.6-2.2 g/kg).
Key Tips
- ✓Protein is essential for muscle repair, immune function, and satiety.
- ✓Sedentary individuals need 0.8-1.0 g/kg bodyweight.
- ✓Active individuals and athletes need 1.2-2.2 g/kg bodyweight.
- ✓Muscle gain and weight loss goals often require higher protein intake.
- ✓Distribute protein evenly across meals (20-40g per meal) for optimal muscle synthesis.
Related Calculators
Understanding Daily Protein Needs
Why Protein Matters
Protein is essential for muscle repair, immune function, hormone production, and satiety. Adequate protein intake supports muscle gain, weight loss, and overall health.
Protein Recommendations by Activity Level
Sedentary: 0.8-1.0 g/kg. Active: 1.2-1.6 g/kg. Athletes: 1.6-2.2 g/kg. Weight loss: 1.6-2.2 g/kg to preserve lean mass.
Protein Sources
Lean meats, poultry, fish, eggs, dairy, legumes, tofu, tempeh, and protein supplements. Aim for 20-40g of protein per meal.
Timing Matters
Distribute protein evenly across meals (4-6 meals/day). Post-workout protein intake (within 2 hours) supports muscle recovery and growth.
Example: 75kg Male, Active, Muscle Gain
75kg male, active, aiming for muscle gain.
- Weight
- 75 kg
- Activity
- Active
- Goal
- Muscle Gain
- Daily Protein Target
- 135-165 g
- Protein per kg
- 1.8-2.2 g/kg
- Calories from Protein
- 540-660 kcal
- Recommendation
- 1.6-2.2 g/kg for muscle gain
Frequently Asked Questions
Clear answers to common questions to help you use this calculator confidently.
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