Protein Calculator
Protein is essential for maintaining muscle, supporting metabolism, and promoting recovery. This calculator estimates how much protein you need each day based on your weight, activity level and goal.
How to Use the Protein Calculator for Weight Loss
This calculator estimates your ideal daily protein intake based on your height, activity level, and weight loss goals. It tells you:
How much total protein (in grams) you should consume per day
How to distribute protein across meals for the best results
Why Protein Is Essential for Weight Loss
Protein isn’t just for athletes — it plays a major role in healthy, long-term fat loss. Getting enough protein helps you:
Stay fuller for longer, reducing unnecessary snacking
Control cravings more effectively
Preserve muscle while losing fat
Increase metabolism by supporting lean muscle tissue
Studies also suggest that high-protein diets help maintain weight loss and reduce the likelihood of regaining fat later.
Choosing Your Activity Level
Your protein needs change depending on how active you are. Use this guide to select the right category:
Sedentary: Minimal or no exercise
Light Activity: 1–2 workouts per week
Moderate Activity: 3–5 workouts per week
Heavy Activity: 6–7 workouts per week
Very Heavy Activity: Intense daily training or athletic programs
The more active you are, the more protein your body needs for recovery, repair, and muscle growth.
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