Protein Intake Calculator
Estimate your daily protein target in grams from body weight and goal.
Results update as you type.
About this calculator
A protein intake calculator recommends daily protein based on your body weight and goal, expressed in grams per kilogram of body weight. The RDA floor is about 0.8 g/kg, while active people and those building muscle need more — commonly 1.6–2.2 g/kg. It shows a sensible range plus a single midpoint target.
Frequently asked questions
How much protein do I need per day?
It scales with body weight and activity: about 0.8 g/kg for sedentary adults, 1.2–1.6 g/kg for general fitness, and 1.6–2.2 g/kg when building or preserving muscle. This tool multiplies your weight by that range.
Should protein be based on total or lean body weight?
For most people total body weight works well and is what these g/kg ranges assume. If you carry a lot of excess fat, basing the target on lean body mass or goal weight avoids over-estimating your needs.
Does protein timing matter?
Total daily protein matters most. Spreading it across roughly four meals of 0.3–0.4 g/kg each helps muscle protein synthesis, which is why the per-meal figure is shown.
Results are estimates for general guidance only, not financial, medical or tax advice.