Calculate your recommended daily protein intake based on your body weight, activity level, and fitness goal — from fat loss to muscle building.
| Goal | g / kg BW | Daily (g) |
|---|---|---|
| Minimum (RDA) | 0.8 | 60 |
| General fitness | 1.2–1.6 | 90–120 |
| Endurance athlete | 1.4–1.7 | 105–128 |
| Strength / muscle gain | 1.6–2.2 | 120–165 |
| Weight loss (preserve muscle) | 1.8–2.4 | 135–180 |
| Your recommendation | 1.8 g/kg | 135g |
Protein needs vary based on age, training intensity, and individual physiology. These values are based on current sports nutrition guidelines.