Protein Intake Calculator
Estimate your daily protein target in grams from body weight and your activity or training goal.
About 28–39 g per meal across 4 meals · 1.6–2.2 g/kg at 70 kg
The RDA of 0.8 g/kg is the minimum to prevent deficiency in sedentary adults; the higher bands here are for active people and specific goals. This is general guidance, not personalised nutrition or medical advice — consult a dietitian or doctor for individual needs.
To find your daily protein, multiply your body weight in kilograms by a target in grams per kilogram set by your goal. A 70 kg person training for strength uses 1.6–2.2 g/kg, giving 70 × 1.6 = 112 up to 70 × 2.2 = 154 — about 112–154 g of protein per day.
How a protein target works
Protein needs scale with body weight, not calories, so they are set in grams per kilogram of body weight per day (g/kg). The right figure depends on what you are asking your body to do: the Recommended Dietary Allowance (RDA) of 0.8 g/kg is only the minimum needed to avoid deficiency in a sedentary adult, while people who train, diet, or want to build muscle sit well above it.
This calculator multiplies your weight by the g/kg band for your chosen goal to give a daily range rather than a single number, because the evidence supports a target zone rather than one exact value. It also splits that range across the number of meals you eat, since spreading protein through the day helps you actually hit the total. Unlike the Macro Calculator, which divides a calorie budget into carbs, protein, and fat, this tool sets protein first from your bodyweight.
RDA minimum 0.8 g/kg; active and muscle-gain goals range from about 1.2 to 2.2 g/kg.
Worked example: 70 kg, strength / muscle gain
Take the strength band of 1.6–2.2 g/kg and multiply both ends by 70 kg:
- 1 Get your weight in kilograms. If you weigh in pounds, multiply by 0.453592. 154 lb × 0.453592 ≈ 70 kg.
- 2 Pick your goal band. Strength or muscle gain uses 1.6–2.2 g/kg; match the band to your activity and aim.
- 3 Lower target. 70 kg × 1.6 g/kg = 112 g of protein per day.
- 4 Upper target. 70 kg × 2.2 g/kg = 154 g of protein per day.
- 5 Split across meals. Over 4 meals, 112–154 g ÷ 4 ≈ 28–39 g of protein per meal.
Protein targets by activity and goal
Grams of protein per kilogram of body weight per day. The 70 kg column shows the daily range for a 70 kg person.
| Activity / goal | g/kg per day | At 70 kg |
|---|---|---|
| Sedentary (RDA minimum) | 0.8 | 56 g |
| Recreational / general fitness | 1.2–1.4 | 84–98 g |
| Endurance athlete | 1.4–1.6 | 98–112 g |
| Strength / muscle gain | 1.6–2.2 | 112–154 g |
| Fat loss (preserve muscle) | 1.8–2.2 | 126–154 g |
Reading and using your range
Treat the range as a floor and ceiling: aim for at least the lower number on most days and use the upper end when training hard or dieting. Higher targets matter most during fat loss, where extra protein helps preserve muscle in a calorie deficit, and during a muscle-gain phase. Very high intakes beyond about 2.2 g/kg add little for most people. Spreading protein across meals — roughly 20–40 g each — is more useful than one large serving.
This tool is an informational estimate, not personalised nutrition or medical advice. Needs vary with age, training, pregnancy, and kidney health — consult a qualified dietitian or doctor before making significant dietary changes.