wikiHow Protein Intake Calculator Enter your weight: _________ (in pounds or kilograms) Select your activity level: Sedentary (little or no exercise): protein requirement = weight (in pounds or kilograms) x 0.36 grams Lightly active (1-3 days of exercise per week): protein requirement = weight (in pounds or kilograms) x 0.5-0.6 grams Moderately active (3-5 days of exercise per week): protein requirement = weight (in pounds or kilograms) x 0.6-0.8 grams Very active (6-7 days of exercise per week): protein requirement = weight (in pounds or kilograms) x 0.8-1.0 grams Extremely active (intense exercise and/or physical job): protein requirement = weight (in pounds or kilograms) x 1.0-1.2 grams Enter your protein intake from food: _________ (in grams) Enter your protein intake from supplements: _________ (in grams) Calculate your total protein intake: Total protein intake = protein from food + protein from supplements For example, if you weigh 150 pounds and exercise 3-5 days per week, your daily protein requirement would be about 90-120 grams. If you ate 60 grams of protein from food and 30 grams of protein from supplements, your total protein intake would be 90 grams, which meets the lower end of the recommended range for your activity level. It's important to note that this calculator provides a general estimate and may not be suitable for everyone. Consult with a healthcare professional to determine the right amount of protein for your individual needs. Page