Protein Intake Calculator
Estimate how many grams of protein to eat a day from your body weight, activity level and goal, using sports-nutrition ranges.
Last updated: October 2026
Daily Protein Needed
112 g
Formula below · 2 sources (pubmed.ncbi.nlm.nih.gov, apps.who.int) · Updated Oct 2026
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About this calculator
Protein (g/day) = body weight (kg) × activity rate × goal multiplier, capped at 2.2 g/kg
Activity rates: 0.8 g/kg for sedentary adults (the Recommended Dietary Allowance, the amount that meets the needs of nearly all healthy adults), 1.2 g/kg for light exercise, 1.6 g/kg for regular strength or endurance training and 1.75 g/kg for intense training most days. The goal multiplier adds 20% when building muscle and 25% when losing fat, because protein needs rise in a calorie deficit if you want to keep muscle. The highest combination, intense training while losing fat, gives about 2.19 g/kg.
These ranges follow the International Society of Sports Nutrition position stand, which recommends 1.4 to 2.0 g/kg a day for most people who exercise and notes that higher intakes may help during dieting. A 2018 meta-analysis found muscle gains from protein plateau around 1.6 g/kg a day, with an upper estimate near 2.2 g/kg.
Practical points: spreading protein over three or four meals of roughly 0.3 to 0.4 g/kg works better than one large serving. People with a lot of body fat can use a goal or adjusted body weight instead of total weight. Older adults often benefit from at least 1.0 to 1.2 g/kg. If you have kidney disease, are pregnant or breastfeeding, follow your doctor's or dietitian's target instead. This is an estimate for healthy adults, not medical or nutrition advice.
How to use
Enter your weight in kilograms (pounds ÷ 2.2046) and choose your activity level and goal. The default, 70 kg with regular training and a maintain goal, gives 70 × 1.6 = 112 g a day, about 37 g at each of three meals. An 80 kg lifter training hard and trying to build muscle gets 80 × 1.75 × 1.2 = 168 g (2.1 g/kg). A sedentary 70 kg adult at maintenance gets the RDA, 70 × 0.8 = 56 g.
Frequently asked questions
How much protein do I need a day?
The RDA of 0.8 g per kg of body weight covers basic needs for sedentary adults. People who exercise regularly usually do better with 1.4 to 2.0 g/kg, and people training hard while losing fat may benefit from the top of that range or slightly more.
Is a high-protein diet safe?
For healthy adults, intakes up to about 2 g/kg have not been shown to harm kidney function in studies. People with existing kidney disease are different and should follow their doctor's limit.
Does protein timing matter?
Total daily intake matters most. Spreading it over several meals with about 20 to 40 g each helps muscle repair more than eating it all at once, and a meal with protein within a few hours of training is enough; there is no narrow window.
Should I use my current weight or my goal weight?
Use current weight if you are lean or average build. If you are carrying a lot of extra fat, using your goal weight avoids overestimating your needs.
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