Protein Intake Calculator
How much protein do you need each day? Get your daily target in grams, based on your weight and activity level — plus a per-meal guide.
Protein Intake Calculator
Daily protein target for your weight and activity level.
Spread your protein across meals — it helps your body use it better.
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How to use this calculator
Type in your weight, choose your activity level and press Calculate. You will see your daily protein target as a range in grams, plus a per-meal guide based on four meals a day.
Formula
The factor depends on activity: 0.8–1.0 g/kg when sedentary, 1.0–1.2 when lightly active, 1.2–1.6 when moderately active, 1.6–2.0 when very active, and 1.8–2.2 for athletes in heavy training.
Frequently asked questions
How much protein do most people need?
The general minimum is about 0.8 g per kg of body weight per day. Active people and those building muscle usually aim for 1.2–2.0 g per kg.
Is more protein always better?
No. Very high intakes give little extra benefit for most people and can be hard on the kidneys if you have kidney problems. Stay inside the recommended range.
What are good protein sources?
Meat, fish, eggs, dairy, beans, lentils, tofu, nuts and seeds. Spreading protein across meals helps your body use it better.