Accurate Protein Intake Calculator – Based on Your Goals

Imagine Sarah. She’s 32, weighs 68 kg, and goes to the gym 4 times a week. Her goal is to build lean muscle while keeping body fat under control.

When she searched online for “how much protein do I need,” she found numbers ranging anywhere from 1 gram per kilo to 3 grams per kilo. Way too confusing.This is why the Accurate Protein Intake Calculator was designed — to give you a clear, personalised answer based on your weight, activity, and fitness goal. No more guessing.

What Is This Calculator?

This is a nutrition tool that tells you exactly how many grams of protein you should eat each day.

Instead of giving everyone the same number, it adjusts based on:

• Your weight (kg or lbs)
  
• Your age
  
• Your activity level (sedentary → extremely active)
  
• Your goal (lose fat, maintain, build muscle, or athlete level)
  

By combining these, it recommends a protein intake that suits you — not just the average person.

Why Is Protein Intake So Important?

• Protein builds and repairs muscle.
  
• It keeps you full longer, making dieting easier.
  
• It supports recovery after workouts.
  
• It prevents muscle loss during weight loss.
  
• It helps maintain strength and independence as you age.

Goal Options in the Calculator

When you use the calculator, you’ll see goal choices like this:

• Weight Loss (1.6 g/kg): Helps protect muscle while cutting fat.
  
• Maintain Weight (1.8 g/kg): Keeps body composition steady.
  
• Muscle Gain (2.2 g/kg): Maximises growth and repair.
  
• Athlete/Bodybuilding (2.5 g/kg): For very intense training needs.
  

Activity Level Options

Protein needs also change depending on how active you are:

• Sedentary: Little or no exercise.
  
• Lightly Active: 1–3 exercise sessions/week.
  
• Moderately Active: 3–5 sessions/week (most gym-goers).
  
• Very Active: 6–7 sessions/week.
  
• Extremely Active: Demanding job plus heavy training.
  

Formula

Protein (grams per day) = Weight (kg) × Goal Multiplier

👉 Example:
Sarah weighs 68 kg, is moderately active, and selects “Muscle Gain (2.2 g/kg).”

68 × 2.2 = 149.6 g protein/day

Her target = about 150 grams per day.

Step-by-Step: How the Calculator Works

1. Enter your weight (kg or lbs).
   
2. Select your fitness goal (lose, maintain, gain, athlete).
   
3. Choose activity level (sedentary → extremely active).
   
4. Enter your age (important for adjusting needs slightly).
   
5. Press calculate.
   
6. See your protein goal — instantly displayed in grams/day.
   

Plan meals around it (spread across breakfast, lunch, dinner, snacks).