Daily Protein Intake Calculator
Estimate daily protein needs from body weight and activity level.
Results update as you type.
This calculator provides estimates based on population research. Results are not medical advice. Consult a qualified healthcare provider before making health or nutrition decisions.
How it works
Protein is the macronutrient your body uses to build and repair muscle, skin, enzymes, hormones and immune cells, and getting enough each day is essential for health, recovery and body composition. A daily protein intake calculator estimates your target in grams by multiplying your body weight by a factor tied to your activity level and goals. The baseline recommended dietary allowance is about 0.8 grams per kilogram of body weight, enough to prevent deficiency in a sedentary adult, but that figure is a minimum rather than an optimum. People who exercise regularly benefit from more, commonly 1.2 to 1.6 grams per kilogram, while those actively building muscle or dieting to preserve lean mass often aim for up to about 2.0 grams per kilogram. A daily protein intake calculator lets you match the factor to where you sit on that spectrum, from sedentary to serious athlete. Adequate protein supports muscle protein synthesis, helps you feel full so it aids weight management, and becomes especially important with age as the body resists muscle building and older adults need more to counter natural muscle loss. Spreading intake across meals, roughly 20 to 40 grams each, uses protein more effectively than loading it all at once. This calculator gives a practical daily gram target to plan meals around, whether your aim is general health, athletic performance or fat loss with muscle retention. Very high intakes are generally safe for healthy people, but those with kidney disease should follow medical advice on protein.
Protein (g/day) = body weight (kg) × activity factor (g/kg)
The calculation scales protein need to body size because larger bodies contain more lean tissue to maintain and repair, so grams are set per kilogram of body weight. The activity factor adjusts that per-kilogram amount to your demands: sedentary adults need only the baseline near 0.8 grams, whereas training breaks down and rebuilds muscle, raising requirements toward 1.6 to 2.0 grams. Multiplying your weight in kilograms by the chosen factor yields a daily protein target in grams that reflects both your size and your goals.
Source:NIH / Dietary Reference Intakes for protein
We review all our tools from time to time to ensure accuracy.
Worked example
How to use this calculator
- 1
Enter your values
Enter body weight and goal / activity level.
- 2
Adjust the options
Fine-tune any options to match your situation.
- 3
Read your result
Daily protein target updates instantly as you type — no button to press.
Frequently asked questions
Is more protein always better?
Up to a point, more protein helps active people build and preserve muscle and stay full, but benefits plateau. For most goals, intakes beyond roughly 2.0 to 2.2 grams per kilogram give little extra muscle benefit while displacing other nutrients. Very high intakes are generally safe for healthy kidneys but are usually unnecessary. Rather than maximising protein, aim for an adequate, consistent amount spread across the day and paired with resistance training for the best results.
Can eating too much protein harm my kidneys?
In people with healthy kidneys, higher protein intakes have not been shown to cause kidney damage, and research supports their safety for active individuals. However, those with existing chronic kidney disease are often advised to limit protein, because their kidneys struggle to process the byproducts. If you have kidney problems, diabetes affecting your kidneys, or another relevant condition, follow your doctor's or dietitian's guidance rather than a general calculator when setting your protein target.
Does it matter when I eat protein?
Total daily protein matters most, but distribution helps. Muscle protein synthesis responds to meals, and spreading intake across three or four meals of roughly 20 to 40 grams each stimulates it more consistently than eating most protein in one sitting. Including protein after training and before longer overnight fasts can be beneficial. For general health the exact timing is minor, but for building or preserving muscle, even spacing across the day gives a modest edge.
Do older adults need more protein?
Yes. With age, muscles become less responsive to protein, a phenomenon called anabolic resistance, and older adults tend to lose muscle mass, which threatens strength and independence. Many experts recommend older adults aim higher than the standard allowance, often around 1.0 to 1.2 grams per kilogram or more, alongside resistance exercise. Getting enough high-quality protein at each meal helps counter age-related muscle loss and supports mobility, bone health and recovery from illness.
Can I get enough protein on a plant-based diet?
Yes, with a little planning. Plant foods such as legumes, tofu, tempeh, seitan, lentils, beans, nuts, seeds and whole grains provide plenty of protein, and eating a variety across the day supplies all essential amino acids. Plant proteins are sometimes lower in certain amino acids like leucine, so vegans may aim slightly higher in total intake and include concentrated sources or a supplement. Meeting the same per-kilogram targets is entirely achievable without animal products.