Protein Intake Calculator

1. Choose kilograms or pounds and enter your body weight.
2. Pick an activity level, from sedentary to building muscle.
3. Read your daily protein target, the grams per kilogram used and a per-meal amount, all updating live.

Each output helps you plan:

A protein intake target is the amount of protein your body needs each day to maintain muscle, repair tissue and support countless processes from immunity to hormones. It scales with body weight, because a larger body has more tissue to maintain, and with activity, because training breaks down and rebuilds muscle.

Guidance is usually given in grams per kilogram of body weight. The baseline to avoid deficiency is about 0.8 grams per kilogram, but active people, older adults and those building muscle generally benefit from more, often between 1.2 and 2.0 grams per kilogram.

It multiplies your body weight in kilograms by a grams-per-kilogram rate chosen for your activity level.

The rates it uses are 0.8 for sedentary, 1.2 for active, 1.6 for athletes and 2.0 grams per kilogram for building muscle. If you enter pounds, it converts to kilograms first, since the rates are defined per kilogram. The per-meal figure simply divides the daily total by four.

1. Convert your weight to kilograms if needed.
2. Multiply by the grams-per-kilogram rate for your activity.
3. Divide by four for a rough per-meal amount.

These are general targets; individual needs vary with age, health and training goals.

An active person weighing 70 kilograms uses a rate of 1.2 grams per kilogram, so the target is 70 x 1.2 = 84 grams a day, about 21 grams across four meals.

The same person training hard to build muscle would use 2.0 grams per kilogram, giving 70 x 2.0 = 140 grams a day. That is a large jump, which is why spreading protein across meals matters for muscle building.

Enter the weight in pounds instead, say 154 pounds, and the calculator converts to 70 kilograms first, reaching the same 84 grams for an active level.

These common rates show how needs rise with activity.

To see your protein as a share of total calories, the macronutrient calculator splits your day into protein, carbs and fat.

The weight-based estimate is a starting point; several factors shift the real number.

Training and Goals

Heavy resistance training and muscle-building goals raise needs toward the top of the range.

Age

Older adults often need more protein than the baseline to protect muscle mass as they age.

Body Composition

Because protein maintains lean tissue, some approaches base the target on lean mass rather than total weight.

Health and Pregnancy

Pregnancy, recovery from illness and some conditions change protein needs, so medical advice matters here.

Planning Meals

Set a daily target and spread it across meals so each one carries a useful amount of protein.

Supporting Training

Match protein to your training load when building muscle or recovering from hard sessions.

Checking a Diet

Compare what you currently eat against a sensible target to see whether you fall short.

1. Aiming Far Above the Range

Very high intakes rarely add benefit for most people and can crowd out other nutrients.

2. Eating It All in One Meal

The body uses protein better when it is spread across the day rather than in a single large serving.

3. Ignoring Total Calories

Protein sits within your overall energy needs; it is one part of the whole diet, not separate from it.

4. Using Pounds as Kilograms

The rates are per kilogram. Enter the correct unit so the target is not overstated.

5. Overlooking Medical Limits

Some conditions require lower protein. Follow medical guidance rather than a general rule.

The estimate is a general guide based on body weight and activity, not a personalised prescription.

It depends on your weight and activity. A common range is 0.8 grams per kilogram for sedentary adults up to about 2.0 for those building muscle. This calculator estimates your target.

Multiply your body weight in kilograms by a grams-per-kilogram rate for your activity, from 0.8 to 2.0. For a 70 kilogram active person that is about 84 grams a day.

Around 1.6 to 2.2 grams per kilogram of body weight is commonly recommended for building muscle, spread across meals and paired with resistance training.

It is the baseline to prevent deficiency for a sedentary adult, but active people, older adults and those building muscle usually benefit from more.

Total body weight is the simple, common approach used here. Some methods base protein on lean mass, which can suit people with higher body fat.

For healthy people, moderate high intakes are generally safe, but very high intakes add little benefit. Those with kidney conditions should follow medical advice.

Aim for a useful amount at each meal rather than one large serving. Dividing the daily target across three or four meals is a practical approach.

Yes. Older adults often need more protein than the baseline to help protect muscle mass, so the higher end of the range may suit them better.

No. The calculation runs in your browser, and nothing you enter is sent anywhere unless you Save a result, which stays on this device only.

• Protein in the diet (Harvard T.H. Chan School of Public Health).
• Protein (nutrient) (Wikipedia).
• Dietary reference intakes (U.S. National Academies via NCBI).