Protein Intake Calculator
Calculate how many grams of protein you should get per day, based on body weight and activity level.
How to use the protein intake calculator
- Enter your body weight in kilograms.
- Choose an activity level or goal — protein needs vary most with how much you train and why.
- The calculator shows a recommended range in grams of protein per day.
How the protein need is calculated
Most national dietary guidelines for healthy adults recommend around 0.8–1.0 grams of protein per kilogram of body weight (protein should make up 10–20% of total energy intake). The need increases with activity level and training goal — see the categories in the calculator.
Frequently asked questions
Is more protein always better?
No. Beyond what your body actually needs for muscle maintenance/growth, extra protein gives no additional benefit for most people, and often displaces other important nutrients in your diet. A safe upper limit is debated among experts, but a typical diet rarely comes close to a problematic level.
Why do older adults need more protein than other sedentary adults?
Age-related muscle loss (sarcopenia) means older adults need somewhat more protein to preserve muscle mass and strength, even at a lower activity level.
Should I spread my protein intake throughout the day?
Yes, it's commonly recommended to spread protein intake across several meals (e.g. 3–4) rather than getting most of it in one meal, for better use in muscle maintenance — this calculator only shows the daily total need.