Protein Intake Calculator – How Much Protein Do You Need per Day?
Protein Intake Calculator
Discover your optimal daily protein target based on your body weight, activity level, and specific fitness goals.
Quick answer
A protein intake calculator estimates how many grams of protein you need each day. Enter your body weight, choose your activity level and your goal (maintain, lose fat or build muscle), and click Calculate Target. The tool multiplies your weight by an evidence-based grams-per-kilogram range and shows a daily target with an optimal range.
Our free protein intake calculator uses grams of protein per kilogram of body weight, the same method used in sports nutrition research. It supports kilograms and pounds, and it explains why your target is set where it is.
The recommended dietary allowance for healthy adults is 0.8 g of protein per kg of body weight, which is a minimum to prevent deficiency. Active people and those losing fat or building muscle usually benefit from more. People with kidney disease or other medical conditions should follow their doctor’s advice on protein.
How the Protein Intake Calculator Works
The protein intake calculator multiplies your body weight in kilograms by a range that depends on your activity and goal. Your daily target is the middle of that range. For example, an 80 kg person who is active and building muscle gets a range of 128 to 176 g and a target of about 152 g a day.
| Activity | Maintain | Lose fat | Build muscle |
|---|---|---|---|
| Sedentary | 0.8 to 1.0 g/kg | 1.2 to 1.5 g/kg | 1.4 to 1.6 g/kg |
| Active (3 to 5 days) | 1.2 to 1.5 g/kg | 1.6 to 2.0 g/kg | 1.6 to 2.2 g/kg |
| Very active or athlete | 1.4 to 1.7 g/kg | 1.8 to 2.4 g/kg | 2.0 to 2.4 g/kg |
How to Use the Protein Intake Calculator
Find your number with the protein intake calculator in four steps.
Step 1: Choose Units and Enter Your Body Weight
Select Metric (kg) or Imperial (lbs), then type your current body weight.
Step 2: Select Your Activity Level
Choose Sedentary, Active, Very Active or Athlete based on how often and how hard you train.
Step 3: Pick Your Primary Goal
Select Maintain Muscle / Health, Lose Fat (Preserve Muscle) or Build Muscle (Hypertrophy).
Step 4: Read Your Daily Protein Target and Range
Click Calculate Target to see your daily protein in grams, the optimal range and a short explanation of why that amount suits your goal.
Why Protein Needs Change With Your Goal
- Losing fat: higher protein helps preserve muscle in a calorie deficit and keeps you fuller between meals.
- Building muscle: resistance training plus enough protein provides the building blocks for new muscle tissue.
- Maintaining: a moderate intake supports muscle, bones, skin, hormones and immune function.
How to Hit Your Protein Target
- Split protein across 3 to 5 meals, about 20 to 40 g each.
- Include a protein food at every meal: eggs, chicken, fish, beef, lentils, chickpeas, tofu, Greek yoghurt or paneer.
- Use protein powder only to fill gaps, not to replace whole foods.
- Recheck the protein intake calculator when your body weight or training changes.
Protein in Common Foods
| Food | Approximate protein |
|---|---|
| 3 large eggs | about 18 g |
| 100 g cooked chicken breast | about 31 g |
| 100 g cooked lentils | about 9 g |
| 170 g Greek yoghurt | about 17 g |
| 100 g canned tuna | about 25 g |
Why Use a Protein Intake Calculator?
Generic advice such as eat more protein is hard to act on. A protein intake calculator turns it into a clear number in grams that matches your weight, activity and goal, so you can plan meals and check progress against a real target.
Frequently Asked Questions
Is this protein intake calculator free?
Yes. It is free with no sign-up.
How much protein do I need per day?
Healthy adults need at least 0.8 g per kg of body weight. Active people often need 1.2 to 2.2 g per kg depending on their goal.
How much protein do I need to build muscle?
Most research supports about 1.6 to 2.2 g per kg of body weight per day combined with resistance training.
Can I eat too much protein?
For healthy people, intakes up to about 2.0 to 2.4 g per kg are generally considered safe. People with kidney disease should follow medical advice.
Should I use my current weight or goal weight?
Use your current weight unless you have a lot of weight to lose; in that case your goal weight can give a more realistic target.
Do I need protein shakes?
No. Shakes are convenient but whole foods can meet your target.