Protein Calculator


Gender Male Female

lbs kg

Weight Goal
Maintain weight
Gain Weight
Lose Weight

Activity. How much moderate- to high-intensity exercise do you get?*
Less than 1 hour/week
1-3 hours/week
3-5 hours/week
5-7 hours/week
1-2 hours/day

*Moderate-intensity brings your heart rate up to the point where you can talk but might be a bit breathless and break a sweat. Walking can be moderate-intensity if you're doing brisk walking or hiking. Anything under 15 minutes shouldn't be counted as moderate-intensity exercise, even if you're sprinting for a bus.

Athletic. If you are a serious athlete, which of these most applies to you now?
None of these goals
Endurance athlete
Strength and power athlete

Are you pregnant and in your 2nd or 3rd trimester?

Are you breastfeeding?

Are you getting ready for or recovering from surgery?

Feel free to change any of the variables above to update the data for different circumstances.

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