Protein Calculator
Enter your weight and pick your goal to see how many grams of protein you need a day.
Results
- Daily protein (grams) – midpoint
- Lower end (grams)
- Upper end (grams)
- Per kg of body weight – from
- Per kg of body weight – to
- Per meal over three meals (grams)
If you have kidney disease, talk to your doctor before raising your protein intake.
Protein builds muscle, enzymes and the immune system. How much you need depends on your weight and what you do — an office worker and someone lifting weights do not need the same amount.
The calculator works in grams per kilogram of body weight and returns a range. The minimum for sedentary adults is 0.8 g per kg; regular training raises that to 1.2–2.2 g per kg.
How to calculate Daily protein
- Enter your weight.
- Choose the option closest to your situation.
- Read your daily range in grams and the amount per meal.
Daily protein formula
Daily protein (g) = weight (kg) × grams per kgSedentary: 0.8–1.0 g/kg · Regular exercise: 1.2–1.6 g/kg · Building muscle: 1.6–2.2 g/kg
Daily protein example
Someone weighing 70 kg who exercises regularly needs between 70 × 1.2 = 84 g and 70 × 1.6 = 112 g a day — about 33 g per meal over three meals.
Daily protein: common questions
Is too much protein harmful?
For adults with healthy kidneys, up to about 2 g per kg is generally considered safe. If you have kidney disease your doctor should set the amount.
How should I spread protein through the day?
Spreading it across meals works better than one large serving; 20–40 g per meal is a good target.
How much protein is in common foods?
Roughly: 100 g chicken breast 31 g, 100 g lean beef 26 g, one egg 6 g, a cup of milk 8 g, 100 g cooked lentils 9 g.