Protein Intake Calculator
Daily protein needs are set from your weight: for a sedentary person 0.8-1.0 g per kilogram, for someone who exercises regularly 1.4-1.7 g, and for someone building muscle 1.6-2.2 g. For example, a person weighing 70 kg who is regularly active reasonably needs about 105-120 g of protein per day. Pick your weight and goal — your amount appears instantly.
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the recommended amount for the goal you chose
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Daily protein by goal
| Goal | Per kilogram | For 70 kg |
|---|---|---|
| Sedentary — general health | 0.8-1.0 g | ≈ 56-70 g |
| Regularly active | 1.1-1.4 g | ≈ 77-98 g |
| Training 3-5 times a week | 1.4-1.7 g | ≈ 98-119 g |
| Building muscle / losing weight | 1.6-2.2 g | ≈ 112-154 g |
The values are general ranges based on common nutrition guidance; they vary with age, health status and training intensity.
For informational purposes only; not medical advice. In kidney disease, pregnancy and chronic conditions, protein intake should be set with a doctor or dietitian.
Protein is the essential building block your body needs for repairing and preserving muscle, immunity, hormones and satiety. The most practical way to set your daily needs is to base them on your body weight: while 0.8-1.0 grams per kilogram is usually enough for a sedentary adult, that figure rises to 1.4-2.2 grams for someone who exercises regularly or is building muscle. This calculator gives you the range that fits your chosen goal and a representative daily amount.
Something just as important as the total is spreading protein across the day. Because the body can only use a limited amount of protein efficiently in a single meal, dividing your daily target into roughly 20-40 grams per meal is more effective. Eggs or milk at breakfast, chicken, meat, fish or legumes at your main meals, and yogurt as a snack make this distribution easy to set up.
Protein When Losing Weight
Protein becomes even more important in a calorie deficit, because the deficit brings a risk of losing muscle along with fat. Adequate protein and resistance training help ensure the loss comes from fat, not muscle. Protein is also the most filling macronutrient, so keeping the target a little higher while losing weight both protects muscle and makes the deficit easier to sustain. You can plan your deficit with the calorie deficit calculator.
Protein Sources
Eggs, chicken breast, red meat, fish, milk, yogurt and cheese are strong animal sources; lentils, chickpeas, dried beans, tofu and nuts are good plant options. Using both together improves variety and amino acid balance. You can see how much protein each food contains on the calorie pages and build your plate accordingly.
Frequently asked
How is daily protein intake calculated?
Protein needs are usually calculated from body weight. The general recommendation is 0.8-1.0 grams per kilogram for sedentary adults, 1.1-1.4 grams for people who are regularly active, 1.4-1.7 grams for those training 3-5 times a week, and 1.6-2.2 grams for people building muscle or protecting muscle while losing weight. For example, a person weighing 70 kg who exercises regularly reasonably needs about 105-120 grams of protein per day.
How many grams of protein should I eat per day?
For most active adults, 1.2-1.6 grams per kilogram is a good range. The right figure depends on your goal: the lower end for general health, the upper end for muscle gain or protecting muscle while losing weight. Spreading protein across the day, roughly 20-40 grams per meal, helps your body use it more efficiently.
Is too much protein harmful?
In adults with healthy kidneys, a reasonably high protein intake (around 2 grams per kilogram) is generally considered safe. However, for people with kidney disease the amount should be set with a doctor. Pushing protein very high can also crowd out other nutrients and fiber on your plate and upset the balance; the goal is to meet your needs, not to overdo it.
Why is protein important when losing weight?
In a calorie deficit the body can lose muscle along with fat; adequate protein is the single most important factor that protects against that loss. Protein is also the most filling macronutrient, so it makes the deficit easier to sustain and reduces the urge to snack. That is why the protein target is usually kept a little higher while losing weight.
Which foods can I meet my protein needs from?
Eggs, chicken breast, red meat, fish, milk, yogurt, cheese, lentils, chickpeas, dried beans and nuts are good protein sources. Combining plant and animal sources improves both variety and amino acid balance.
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