---
title: "Protein Calculator | Modern Stamina"
description: "Calculate your ideal daily protein intake based on your body weight and fitness goals."
url: "https://www.modernstamina.com/calculators/protein"
language: "en"
---

[ Back to Calculators ](/calculators)

# Protein Calculator

Find your estimated daily protein intake based on your weight and fitness goals.

Imperial \(lbs\) Metric \(kg\)

Current Weight \(lbs\)

Current Weight \(kg\)

Primary Goal / Activity Level General Health & Sedentary \(Minimal exercise\) Active & Endurance \(Cardio, running, cycling\) Strength & Muscle Gain \(Weightlifting, resistance training\)

Calculate Protein

Estimated Daily Protein Target

\-- grams

Based on your goals.

## Understanding Your Estimated Result

### What this result means

This range estimates the amount of daily protein \(in grams\) recommended to support your specific activity level and goals.

### Formula used

This calculator uses standard weight-based multipliers based on activity levels \(ranging from 0.8g to 2.2g per kilogram of body weight\).

### Limitations of this calculation

These numbers are general estimates based purely on total body weight. They do not factor in your specific lean body mass, body fat percentage, age, or specific medical conditions affecting protein metabolism.

### Who may benefit from professional guidance

These estimates are not exact personalised prescriptions. If you have kidney issues, are managing a health condition, or require specific nutritional therapy, speak with a qualified healthcare professional or a registered dietitian before altering your protein intake.

### Related educational guides

  * [Nutrition: Fuel for daily energy](/eat)
  * [Recovery: Recharging the system](/recover)

Last reviewed: August 2026