How to use Protein Intake Calculator
A protein intake calculator tells you how much protein to aim for each day based on your body weight and how active you are. Protein supports muscle repair and growth, keeps you full while dieting, and preserves lean mass during weight loss, but the right amount depends heavily on your goals. This tool multiplies your body weight by an evidence-based grams-per-kilogram range for your chosen activity or goal level — from general health through endurance and strength training to actively building muscle — and shows the low and high ends of your daily target. It works in metric or imperial and runs entirely in your browser.
- Choose metric or imperial units.
- Enter your body weight.
- Select the activity or goal that best fits you.
- Read your recommended daily protein range in grams.
- Spread that protein across meals through the day.
Your data never leaves your device — 100% private processing.
How much protein you actually need
Protein needs are usually expressed in grams per kilogram of body weight because larger bodies have more tissue to maintain. Official baselines for general health sit around 0.8 grams per kilogram, but that figure is the minimum to avoid deficiency, not the optimum for active people. Research on exercise and body composition points to higher intakes: roughly 1.2–1.6 g/kg for recreationally active people, 1.4–1.8 g/kg for endurance athletes, and 1.6–2.2 g/kg for those doing serious strength training or trying to build muscle while losing fat. This calculator applies the appropriate band to your weight and shows the range, so a 70 kg lifter aiming to build muscle would see roughly 126–154 grams a day. Within the range, more protein mainly helps if you train hard or are in a calorie deficit.
| Goal | Grams per kg | Example at 70 kg |
|---|---|---|
| General health | 0.8–1.0 | 56–70 g |
| Active | 1.2–1.6 | 84–112 g |
| Building muscle | 1.8–2.2 | 126–154 g |
Making protein work for you
Hitting a daily total matters more than precise timing, but a few habits help. Spreading protein across three or four meals of 25–40 grams each maximises the muscle-building signal compared with loading it all into one meal. Prioritise quality sources — meat, fish, eggs, dairy, soy and legumes — and remember that plant-based eaters may aim slightly higher because plant proteins are less complete and a little less digestible. If you are dieting, keeping protein at the higher end of your range protects muscle and curbs hunger, which is why a calorie deficit and a high protein intake pair so well. People with kidney disease or other medical conditions should follow professional advice rather than these general ranges, and anyone making big changes to their diet can benefit from checking in with a dietitian.
Worked examples
Active adult
Inputs: 70 kg · active
Result: 84–112 g protein/day
Muscle building
Inputs: 80 kg · building muscle
Result: 144–176 g protein/day
Glossary
- Protein
- A macronutrient made of amino acids, essential for muscle repair and many body functions.
- Grams per kilogram
- A way of scaling protein needs to body weight (g/kg).
- Lean mass
- Body weight excluding fat — muscle, bone and organs.
- Complete protein
- A protein source containing all essential amino acids.
- Muscle protein synthesis
- The process by which the body builds new muscle protein.
Related reading
Frequently Asked Questions
Why use Protein Intake Calculator?
- Get a daily protein target tailored to your goal
- See a sensible low-to-high range, not a single guess
- Base targets on body weight in kg or lb
- Match intake to general health, training or muscle gain
- Calculated privately in your browser
Common use cases
- Set a daily protein goal for muscle building
- Check you eat enough protein while dieting
- Plan meals and shakes around a target range
- Adjust protein when you change training intensity
- Compare general-health versus athlete recommendations
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