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Protein Intake Calculator

Calculate your daily protein needs by body weight and goal

Body Weight (kg)

Fitness Goal

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About This Calculator

A protein intake calculator determines how many grams of protein you should eat daily based on your body weight, activity level, and fitness goals. The general recommendation for sedentary adults is 0.8 grams of protein per kilogram of body weight per day, but active individuals need significantly more. Strength athletes and bodybuilders typically require 1.6–2.2 g/kg, endurance athletes need about 1.2–1.6 g/kg, and those in a calorie deficit benefit from the higher end of the range to preserve muscle mass. The calculator takes your weight, activity type, and goal (muscle gain, fat loss, or maintenance) and outputs a recommended daily protein target in grams along with a per-meal breakdown. Protein is essential for muscle repair, immune function, enzyme production, and satiety — making it critical for both athletes and anyone managing their weight. Good sources include lean meats, fish, eggs, dairy, legumes, and plant-based proteins like tofu and tempeh. Spreading protein intake evenly across 3–5 meals optimizes muscle protein synthesis throughout the day.

How to Use

1
Enter your weight
Input your body weight in kilograms or pounds.
2
Select your goal
Choose your fitness objective such as muscle gain, maintenance, or weight loss.
3
Get your target
View your recommended daily protein intake in grams.

Frequently Asked Questions

Q. How much protein do I need per day?

The baseline recommendation is 0.8 g per kg of body weight for sedentary adults. If you exercise regularly, aim for 1.2–1.6 g/kg, and if you strength train or are trying to build muscle, 1.6–2.2 g/kg is the evidence-based range. A 70 kg person lifting weights would target 112–154 grams per day.

Q. Can you eat too much protein?

For healthy adults, protein intakes up to 2.2 g/kg are well-tolerated and supported by research. Extremely high intakes above 3 g/kg over long periods are less studied. People with pre-existing kidney disease should consult a doctor, but high protein intake does not cause kidney problems in healthy individuals.

Q. When is the best time to eat protein?

Distributing protein evenly across meals (20–40 grams per meal) appears to optimize muscle protein synthesis better than eating most of your protein in one meal. Having protein within a few hours of resistance training is beneficial, but the total daily amount matters more than exact timing.

Q. What are the best sources of protein?

Complete protein sources containing all essential amino acids include chicken, fish, eggs, dairy, and soy. Plant-based options like lentils, chickpeas, quinoa, and combining rice with beans also provide excellent protein. Whey and casein protein supplements are convenient for hitting daily targets.

Disclaimer: Results are for informational purposes only and do not constitute professional advice. Always consult qualified professionals for important decisions.

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