Find your recommended daily protein from your weight and goal.
Calculated instantly in your browser.
How do you calculate your daily protein intake?
Daily protein = body weight (kg) × grams per kg for your goal, typically 0.8 g/kg for sedentary adults, up to 1.6–2.2 g/kg for building muscle and 1.8–2.4 g/kg when dieting to preserve muscle. Needs rise with training and fat loss. Example: a 70 kg person building muscle targets about 1.6–2.2 g/kg, or roughly 112–154 g per day. These are general guidelines only.
Understanding your result
Protein needs rise with training volume and during fat loss, when extra protein helps preserve muscle. Most people do well spreading intake across meals at roughly 20–40 g each. These are general guidelines, not a substitute for advice from a dietitian.
Formula and method
Daily protein = body weight (kg) × grams per kg for your goal, typically 0.8 g/kg for sedentary adults up to 1.6–2.2 g/kg for building muscle and 1.8–2.4 g/kg when dieting to preserve muscle.
Assumptions and limitations
The figures are general guidelines based on body weight and goal, not personalised nutrition or medical advice. They do not account for kidney conditions, pregnancy, older age or specific health needs, and individual requirements vary. A dietitian or doctor can tailor protein targets to your situation.
Worked example
A 70 kg person building muscle targets about 1.6–2.2 g/kg, or roughly 112–154 g of protein per day.
How to use this tool
- Enter your body weight and unit.
- Choose your activity level or goal.
- Read your daily protein range and per-meal target.
Common mistakes to avoid
- Entering weight in the wrong unit.
- Assuming more protein is always better — needs plateau for most people.
About the Protein Intake Calculator
The Protein Intake Calculator estimates how much protein you should eat each day, based on your body weight and your goal. It gives a sensible range in grams, a daily target and a per-meal amount.
Who should use this tool
Gym-goers, athletes, people losing fat, and anyone wanting to eat enough protein.
Benefits
- Tailors the range to your goal.
- Works in kilograms or pounds.
- Suggests a per-meal protein amount.
- Based on widely-used sports-nutrition ranges.
Practical use cases
- Setting a protein goal to build muscle.
- Keeping protein high while losing fat.
- Planning protein across meals.
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Frequently asked questions
How much protein do I need to build muscle?
Research commonly supports about 1.6–2.2 g of protein per kg of body weight per day for building muscle, spread across meals.
Is this medical advice?
No. These are general estimates from sports-nutrition guidelines. For medical conditions (such as kidney issues) consult a healthcare professional.
Should I spread my protein across the day?
Many people find it practical to divide their daily protein across several meals rather than eating it all at once, at roughly 20 to 40 grams per meal. This tool shows a per-meal amount to help, but personal preferences and routines vary, so use it as a flexible guide.