Protein Intake Calculator
Estimate your daily protein range based on body weight, activity and goal—then divide it into practical meal targets.
Calculate your protein needs
Choose the closest match for your current routine.
Estimates are for general education, not a personalized prescription.
How to use your result
Think in ranges rather than a single perfect number.
01 · Check your units
Choose pounds or kilograms before entering your weight. Switching units resets the example weight to a sensible default so you can avoid mixing lb and kg.
02 · Choose your goal
People training hard or trying to preserve muscle while losing fat may use a different target range from adults with low activity. The calculator reflects broad ranges, not a diagnosis.
03 · Plan across meals
The per-meal figure divides the daily range by your selected number of meals. It is a planning average, not a strict limit or a requirement to eat at exact intervals.
04 · Use food first
Beans, lentils, tofu, eggs, dairy, fish, poultry, lean meats, nuts and seeds can all contribute protein. Choose foods that fit your preferences, budget and dietary needs.
How much protein do you need per day?
Protein supports tissue maintenance and repair, and it contributes to muscle recovery after exercise. Daily needs vary with body size, age, training volume, total energy intake and health status. A common baseline reference for many healthy adults is around 0.8 grams per kilogram of body weight per day; people who exercise regularly may use higher targets depending on their training and goals.
This protein intake calculator uses broad weight-based ranges to help with general planning. It does not assess the quality of your diet, total calories, medical history or exact training program. A result should be considered alongside your overall eating pattern rather than in isolation.
| Example profile | Illustrative range | What to consider |
|---|---|---|
| Lower activity | About 0.8–1.0 g/kg/day | General healthy-adult reference range; needs vary. |
| Regular exercise | About 1.0–1.4 g/kg/day | Training type and recovery demands matter. |
| Strength training | About 1.4–2.0 g/kg/day | Higher intake may support training goals when paired with adequate energy and recovery. |
| Fat-loss phase | Often individualized | Preserving muscle depends on training, energy deficit and starting body composition too. |
Example calculation
For an adult weighing 70 kg using an illustrative range of 1.0–1.4 g/kg/day, the arithmetic is 70 × 1.0 = 70 g and 70 × 1.4 = 98 g per day. Your selected goal and activity settings may produce a different range. This example demonstrates the calculation rather than prescribing an intake.
Frequently asked questions
How do I calculate protein intake from body weight?
Convert body weight to kilograms if needed, then multiply it by a suitable grams-per-kilogram target. For example, 165 lb is about 74.8 kg; at 1.2 g/kg, the estimate is about 90 g per day. The appropriate target depends on individual circumstances.
Is more protein always better?
No. More is not automatically better, and protein should fit into a balanced diet with sufficient fluids, fiber, fats, carbohydrates and total energy. Very high intake may not be appropriate for some people.
Should I calculate protein using current or goal weight?
For a simple estimate, this tool uses the weight you enter. For people with a high body-fat level or a specific clinical goal, the most appropriate weight basis may differ; ask a registered dietitian or clinician for individualized guidance.
Can I use this calculator for muscle gain?
Yes, choose the muscle-building goal for a broad estimate. Muscle growth also depends on progressive resistance training, adequate total calories, sleep and consistency—not protein alone.
Can people with kidney disease use this result?
People with kidney disease or other conditions affecting protein requirements should not rely on a general calculator. Follow advice from their healthcare team or registered dietitian.
Health note: This tool is for general educational purposes only and does not provide medical or dietetic advice. Protein needs can differ during pregnancy, adolescence, older age, illness or treatment. Seek professional advice if you have a health condition or are considering a major dietary change.