Protein Intake Calculator
This calculator estimates how much protein you should eat each day based on your body weight and activity level. Protein supports muscle repair, satiety, and overall health. Use the result as a starting target and adjust to your goals.
How it works
The calculator multiplies your body weight in kilograms by a target grams-of-protein-per-kilogram value: Daily protein = weight (kg) × protein per kg.
Common targets are roughly 0.8 g/kg for sedentary adults (the basic RDA), 1.2-1.6 g/kg for active individuals, and 1.6-2.2 g/kg for people building muscle or in a calorie deficit. We also divide your total across the number of meals you eat, since spreading protein through the day helps muscle protein synthesis.
Tips
Aim for a protein source at every meal — eggs, dairy, lean meat, fish, tofu, beans, or whey.
If you lift weights, the upper end (1.6-2.2 g/kg) supports recovery and lean mass. Hydrate well and pair protein with adequate total calories.
FAQ
How much protein do I really need?
Most healthy adults do well between 1.2 and 2.2 g per kg of body weight depending on activity and goals. Sedentary people may only need about 0.8 g/kg.
Should I use body weight or lean mass?
Either works. Using total body weight is simpler and common; if you carry significant excess fat, calculating from a target or lean weight may give a more conservative number.
Can I eat too much protein?
For healthy people, moderately high protein intakes are generally safe. Very high intakes offer little extra benefit and should be balanced with carbs and fats. Consult a doctor if you have kidney concerns.