Protein Intake Calculator
Daily protein range for your body weight and goal. Free, private and instant.
How to use the Protein Intake
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Enter weight.
- Choose your situation: Mostly sedentary (0.8 - 1.0 g/kg), Adult over 65 (1.0 - 1.2 g/kg), Regularly active (1.2 - 1.6 g/kg), Endurance training (1.2 - 1.6 g/kg) and more.
- Enter your current intake (optional) (g/day) - optional.
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Protein Intake
The protein intake calculator gives a daily protein range from your body weight and situation. Needs are 0.8 g per kg for sedentary adults and up to 1.6 to 2.4 g per kg for people building muscle or losing fat.
Also known as: protein calculator, how much protein per day, protein per kg calculator, protein needs calculator.
Worked example
- Weight: 70 kg
- Your situation: Regularly active (1.2 - 1.6 g/kg)
Daily protein: 98 g/day (1.2 - 1.6 g per kg body weight). Aim for roughly 84 to 112 g of protein a day.
- Per day range: 84 - 112 g
- Per kg body weight: 1.2 - 1.6 g/kg
- Per meal (4 meals): 25 g
- Calories from protein: 392 kcal
Formula and cut-offs
Protein (g) = body weight (kg) x g/kg for your goal. RDA 0.8; older adults 1.0-1.2; active 1.2-1.6; muscle gain 1.6-2.2; fat loss 1.8-2.4.
Frequently asked questions
How much protein do I need a day?
The RDA is 0.8 g per kg, but active people and those losing fat or building muscle benefit from 1.2 to 2.4 g per kg.
Is too much protein harmful?
High protein is generally safe for healthy people, but those with kidney disease need medical advice.
How should I spread protein?
Aim for 20 to 40 g at each of 3 to 5 meals.
How much protein do I need per day at 70 kg?
Daily protein: 98 g/day (1.2 - 1.6 g per kg body weight). Aim for roughly 84 to 112 g of protein a day. Enter your own numbers above for a personal result.
Sources and references
- World Health Organization - Healthy diet fact sheet
- National Academies - Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.