Protein Intake Calculator
Find your daily protein target from body weight.
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 essential for building and repairing muscle, supporting metabolism, and overall health, and this calculator estimates your daily protein target from your body weight and goals. You enter your weight in kilograms and select an activity or goal level, and it returns a suggested daily protein intake in grams. The estimate multiplies your weight by a factor in grams of protein per kilogram of body weight, the standard way nutrition guidance is expressed. The recommended dietary allowance for sedentary adults is about 0.8 grams per kilogram, which prevents deficiency, but active people, athletes, older adults, and those building muscle benefit from more, commonly 1.2 to 2.0 grams per kilogram depending on training intensity and goals. Higher protein supports muscle growth and retention, aids recovery, and can help with satiety and fat loss when dieting. Spreading protein across meals and choosing quality sources improves how well your body uses it. This is a general guide for healthy adults, not medical or dietetic advice; individual needs vary with age, health conditions, kidney function, pregnancy, and specific athletic programs, so consult a registered dietitian or doctor for personalized guidance. Enter your body weight and goal to estimate your daily protein intake.
Protein (g) = body weight (kg) × grams per kg
Daily protein need is estimated by multiplying body weight in kilograms by a target in grams of protein per kilogram. The multiplier reflects activity and goals: about 0.8 for sedentary maintenance, rising toward 1.6 to 2.0 for building muscle or intense training. This gives a practical daily protein target for planning meals.
Source:Dietary Guidelines for Americans
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 protein goal.
- 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
How much protein do I need per day?
It depends on your weight and activity. The baseline is about 0.8 grams per kilogram of body weight for sedentary adults, rising to 1.2 to 2.0 grams for active people and those building muscle. Multiply your weight by the appropriate factor; the calculator does this and gives your daily target in grams.
Why is protein need based on body weight?
Protein requirements scale with body size because larger bodies have more muscle and tissue to maintain and repair. Expressing the target in grams per kilogram of body weight standardizes the recommendation across different people, so a heavier person needs more total protein than a lighter one at the same activity level.
How much protein for building muscle?
For muscle building, research commonly supports around 1.6 to 2.2 grams of protein per kilogram of body weight daily, combined with resistance training and adequate calories. Going much higher offers little added benefit for most people. The calculator's muscle-building and intense-training options fall in this range to support growth and recovery.
Can I get too much protein?
For healthy people, moderately high protein intake is generally safe, though extremely high amounts offer no extra muscle benefit and displace other nutrients. People with kidney disease or certain conditions should limit protein and follow medical advice. This calculator provides general guidance for healthy adults, not a recommendation for those with specific health concerns.
Should I spread protein across the day?
Yes, distributing protein across meals, roughly 20 to 40 grams every few hours, tends to support muscle protein synthesis better than concentrating it in one meal. Choosing high-quality sources with a full range of amino acids also helps. The calculator gives a daily total; dividing it across your meals is a practical way to meet it.