🥚 Protein Intake Calculator

How the Protein Intake Calculator Works

Protein needs are usually expressed in grams per kilogram of body weight per day. The calculator multiplies your weight by an evidence-based range for your situation:

• 0.8 g/kg — the Recommended Dietary Allowance (RDA) for healthy, mostly sedentary adults. It is a minimum to prevent deficiency, not an optimum for active people.
• 1.0–1.2 g/kg — commonly suggested for adults over 65 to help preserve muscle.
• 1.2–1.6 g/kg — endurance or generally active people.
• 1.4–2.0 g/kg — regular strength and power training (International Society of Sports Nutrition range).
• 1.6–2.2 g/kg — maximizing muscle gain, or preserving muscle while losing weight.

The result also shows a per-meal amount, since spreading protein across 3–4 meals is a common recommendation. People with kidney disease or other medical conditions should get protein targets from their doctor or a registered dietitian.

Formula

Daily protein (g) = body weight (kg) × grams per kg for your goal
Per meal (g)      = daily protein ÷ number of meals
1 lb = 0.4536 kg

How to Use It

1. Enter your body weight in kg or lb.
2. Choose the option that best describes your activity and goal.
3. Choose how many meals you eat per day.
4. Read your daily range and per-meal target.

Frequently Asked Questions

How much protein do I need per day?

The RDA for healthy adults is 0.8 g per kilogram of body weight — about 56 g for a 70 kg person. Active people and those doing regular strength training generally benefit from 1.4–2.0 g/kg according to the International Society of Sports Nutrition.

Is it possible to eat too much protein?

For healthy people, intakes up to about 2 g/kg per day are generally considered safe. People with kidney disease or reduced kidney function may need to limit protein and should follow medical advice.

Should I use my current weight or goal weight?

Most guidelines use current body weight. If you have a lot of excess body fat, using a target or adjusted body weight can give a more realistic number — a registered dietitian can help with this.

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Formula and content last reviewed: September 2026. All calculations run in your browser — nothing you enter is sent to or stored on our servers.