Protein intake calculator
Enter your weight and activity to estimate daily protein.
Protein intake calculator
Estimate your daily protein intake from your body weight and activity level. Protein supports muscle repair, satiety and recovery, and needs rise with training.
How much protein?
A common guide is grams of protein per kilogram of body weight: about 0.8 g/kg for sedentary adults, 1.4 g/kg for active people, and up to 2.0 g/kg for athletes or those building muscle. Example: a 70 kg active person ≈ 98 g per day.
Frequently asked questions
Is more protein always better? No — beyond your needs there’s little extra benefit, and it shouldn’t crowd out other nutrients.
Should I use body weight or lean mass? This uses total body weight; very high body-fat cases may prefer lean mass.