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Learn more →Protein Intake Calculator – Daily Grams
Enter your body weight and activity level to estimate daily protein in grams. Runs in your browser — no signup.
Enter your weight to estimate daily protein.
How it works
How much protein do you need?
Protein needs scale with body weight and activity. A common guide is 0.8 g per kg for sedentary adults (the RDA), 1.2–1.6 g/kg for active people, and up to 2.0 g/kg for athletes building or maintaining muscle. This calculator multiplies your weight by the factor for your activity level.
Using the result
The result is a daily target in grams. Spread it across meals — roughly 20–40 g per meal is well used by the body. Whole foods like eggs, dairy, meat, fish, legumes, and tofu are reliable sources. Athletes and older adults often benefit from the higher end of the range.
Frequently asked questions
›How much protein do I need per day?
Roughly 0.8 g/kg if sedentary, 1.2–1.6 g/kg if active, and up to 2.0 g/kg for athletes.
›Is more protein always better?
Beyond your needs there is little extra benefit for most people, and very high intakes offer diminishing returns.
›Should I use body weight or lean mass?
This tool uses total body weight, which is the most common guideline basis. Lean-mass methods exist but need a body-fat estimate.
›When should I eat protein?
Spreading intake across meals (about 20–40 g each) supports muscle better than one large serving.
›Is this medical advice?
No. It is a general estimate. Consult a doctor or dietitian for personalized targets, especially with kidney conditions.
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