Protein Intake Calculator
Find how much protein you need per day based on body weight and goal — general health, endurance, building muscle or losing fat.
For general information only — not medical advice. Results are estimates; talk to a doctor or qualified health professional about your own health.
How to use
- 1Enter your weight.
- 2Choose your activity level or goal to see a daily range and a per-meal amount.
How it's calculated
Daily protein = body weight (kg) × grams per kg: 0.8 (RDA, sedentary), 1.2–1.6 (active/endurance), 1.6–2.2 (strength training or fat loss).
Frequently asked questions
Is too much protein harmful?
For healthy people, intakes up to about 2 g/kg are considered safe. People with kidney disease should follow their doctor's advice.
How much protein per meal?
About 0.3–0.4 g/kg per meal (roughly 20–40 g) spread over 3–4 meals supports muscle building well.
Should I use total or lean body weight?
Total weight works for most people. If you carry a lot of body fat, using your goal weight gives a more sensible number.