Protein Per Day Calculator
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About this app
Protein Calculator – Your Personal Guide to Protein Intake
The Protein Calculator app helps you estimate your daily protein requirements with accuracy, based on your age, gender, height, weight, activity level, and goals. Whether you want to build muscle, lose fat, maintain health, or simply understand your nutritional needs, this tool makes it simple and effective.
Protein is essential for every part of the body. It builds and repairs muscle, strengthens bones, supports metabolism, fuels recovery, and keeps skin, hair, and nails healthy. Without enough protein, energy levels drop, recovery slows, and long-term health suffers.
This app takes the guesswork out of protein intake by giving you a personalized protein range, along with meal suggestions and nutrition tips.
Why Protein Matters
Builds and repairs muscles
Boosts metabolism
Helps with weight management
Increases satiety and reduces cravings
Supports hormones, enzymes, and immune system
Essential for healthy aging and longevity
How Much Protein Do You Need?
Sedentary adults: 0.8 – 1.0 g/kg
Active adults: 1.2 – 1.8 g/kg
Strength athletes: 1.6 – 2.2 g/kg
Older adults (60+): 1.2 – 2.0 g/kg
Pregnant or lactating women: extra 10–30 g/day
RDA Protein Chart
Age Group – Protein Needed (grams/day)
1–3 yrs – 13 g
4–8 yrs – 19 g
9–13 yrs – 34 g
14–18 (Girls) – 46 g
14–18 (Boys) – 52 g
19–70+ (Women) – 46 g
19–70+ (Men) – 56 g
Foods High in Protein
Animal-based proteins: chicken breast, fish (tuna, salmon, cod), eggs, Greek yogurt, lean beef, cottage cheese, turkey
Plant-based proteins: lentils, chickpeas, beans and rice, quinoa, soy (tofu, tempeh, edamame), hemp and chia seeds, buckwheat
Who Should Use Protein Calculator?
Fitness enthusiasts and bodybuilders
People on weight loss or fat loss programs
Athletes and active individuals
Vegetarians and vegans monitoring intake
Pregnant or nursing women estimating needs
Older adults preventing muscle loss
Anyone curious about healthy nutrition
Features
Easy-to-use daily protein calculator
Supports US and Metric units
Personalized results for goals
Meal ideas with protein-rich foods
Educational tables and charts
Works offline, no internet needed
Free to use
Download Now
Start eating smarter today. Download the Protein Calculator app and discover exactly how much protein your body needs.
Disclaimer
This app is for educational and informational purposes only.
It does not provide medical advice and should not replace consultation with a doctor, dietitian, or healthcare professional.
If you are pregnant, breastfeeding, under 14 years old, elderly, or living with a medical condition such as kidney disease, liver disease, or diabetes, always seek professional guidance before making dietary changes.
The calculations are based on general guidelines and may not be suitable for everyone.
Use this app as a nutritional guide only, not as a substitute for professional medical advice.
Download Protein Calculator today and take the first step towards smarter health and fitness nutrition.
The Protein Calculator app helps you estimate your daily protein requirements with accuracy, based on your age, gender, height, weight, activity level, and goals. Whether you want to build muscle, lose fat, maintain health, or simply understand your nutritional needs, this tool makes it simple and effective.
Protein is essential for every part of the body. It builds and repairs muscle, strengthens bones, supports metabolism, fuels recovery, and keeps skin, hair, and nails healthy. Without enough protein, energy levels drop, recovery slows, and long-term health suffers.
This app takes the guesswork out of protein intake by giving you a personalized protein range, along with meal suggestions and nutrition tips.
Why Protein Matters
Builds and repairs muscles
Boosts metabolism
Helps with weight management
Increases satiety and reduces cravings
Supports hormones, enzymes, and immune system
Essential for healthy aging and longevity
How Much Protein Do You Need?
Sedentary adults: 0.8 – 1.0 g/kg
Active adults: 1.2 – 1.8 g/kg
Strength athletes: 1.6 – 2.2 g/kg
Older adults (60+): 1.2 – 2.0 g/kg
Pregnant or lactating women: extra 10–30 g/day
RDA Protein Chart
Age Group – Protein Needed (grams/day)
1–3 yrs – 13 g
4–8 yrs – 19 g
9–13 yrs – 34 g
14–18 (Girls) – 46 g
14–18 (Boys) – 52 g
19–70+ (Women) – 46 g
19–70+ (Men) – 56 g
Foods High in Protein
Animal-based proteins: chicken breast, fish (tuna, salmon, cod), eggs, Greek yogurt, lean beef, cottage cheese, turkey
Plant-based proteins: lentils, chickpeas, beans and rice, quinoa, soy (tofu, tempeh, edamame), hemp and chia seeds, buckwheat
Who Should Use Protein Calculator?
Fitness enthusiasts and bodybuilders
People on weight loss or fat loss programs
Athletes and active individuals
Vegetarians and vegans monitoring intake
Pregnant or nursing women estimating needs
Older adults preventing muscle loss
Anyone curious about healthy nutrition
Features
Easy-to-use daily protein calculator
Supports US and Metric units
Personalized results for goals
Meal ideas with protein-rich foods
Educational tables and charts
Works offline, no internet needed
Free to use
Download Now
Start eating smarter today. Download the Protein Calculator app and discover exactly how much protein your body needs.
Disclaimer
This app is for educational and informational purposes only.
It does not provide medical advice and should not replace consultation with a doctor, dietitian, or healthcare professional.
If you are pregnant, breastfeeding, under 14 years old, elderly, or living with a medical condition such as kidney disease, liver disease, or diabetes, always seek professional guidance before making dietary changes.
The calculations are based on general guidelines and may not be suitable for everyone.
Use this app as a nutritional guide only, not as a substitute for professional medical advice.
Download Protein Calculator today and take the first step towards smarter health and fitness nutrition.
Updated on
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What’s new
Protein Per Day Calculator
- Calculate daily protein needs by age, gender, height, weight, and activity
- Shows protein range, recommended target, and per-meal breakdown
- Includes RDA references and protein requirements during pregnancy/lactation
- Provides food ideas and common protein sources
- Simple, modern design with light/dark mode support
- Calculate daily protein needs by age, gender, height, weight, and activity
- Shows protein range, recommended target, and per-meal breakdown
- Includes RDA references and protein requirements during pregnancy/lactation
- Provides food ideas and common protein sources
- Simple, modern design with light/dark mode support
App support
About the developer
Bikky Kumar Sah
key2bikky@gmail.com
India
