For many people, the first nutrition question is not total calories. It is protein. How much is probably enough, how much is too little for recovery, and how much makes sense when the goal changes? This page is built to provide a simple and actionable starting point.
After you enter body weight, activity level, and goal, the page shows a base protein range, a recommendation for the selected goal, and side-by-side values for maintenance, fat loss, and muscle gain. It works especially well as a first planning tool because you can find a reasonable range first and then adjust from training volume, appetite, recovery, and real progress.
The current page uses body weight in kilograms and applies grams-per-kilogram style multipliers to estimate intake. That means weight is the base of the whole result. If the input weight is off, every later recommendation shifts with it.
The current page supports three activity bands.
It is best for estimating a practical protein starting point for maintenance, fat loss, or muscle gain.
The current page multiplies the base recommendation by different goal factors, and both fat loss and muscle gain use higher factors than maintenance.
They represent the base intake range for the selected activity level, so you can think in a range instead of one fixed number.
Only as a rough reference, because the current activity grouping is simple and cannot replace sport-specific nutrition planning.
Calculate your daily protein requirements