Protein Intake Calculator
Protein is the building block your body uses to repair muscle, and getting the right amount daily makes the difference between steady progress and a plateau. This free calculator turns your body weight and activity level into a clear grams-per-day target — plus what that means per meal and in real foods like chicken, eggs and yogurt.
Protein Intake Calculator
How to Use This Calculator
Choose the unit for your body weight — kilograms or pounds — and enter your current weight. Then pick the activity level that best matches your typical week, from sedentary up to serious athlete. The tool converts everything to kilograms automatically, so the target is correct whichever unit you started in.
Click Calculate and the tool shows your daily protein target in grams, how many calories that protein supplies (protein has 4 calories per gram), and what the target looks like split into three or four meals. The goal is a number you can plan meals around, not a score to stress about.
The result note lists common foods so you can picture the target in real portions: chicken breast, eggs, Greek yogurt and tofu. You do not need protein shakes or supplements to hit these numbers — normal food gets most people there.
The Formula
The calculation is a simple multiplier: protein per day (g) = body weight in kg × grams per kg for your activity level. The multipliers follow consensus sports-nutrition guidelines: 0.8 g/kg for sedentary adults, 1.0 g/kg with light exercise, 1.3 g/kg with moderate training, 1.6 g/kg for active athletes, and 2.0 g/kg for muscle building and strength work. If you entered pounds, the tool first divides by 2.20462 to get kilograms.
Worked example: a 70 kg adult who exercises 3–5 days a week uses the moderate multiplier of 1.3 g/kg. Protein target = 70 × 1.3 = 91 g per day. That is 91 × 4 = 364 calories from protein, and spread over three meals it comes to 91 ÷ 3 ≈ 30 g per meal — about the size of one large chicken breast.
Tips
Spread your protein across the day instead of eating it all at dinner. Three to four servings of 20–40 g each digest more comfortably and keep your muscles topped up from morning to night — a protein-rich breakfast and lunch matter as much as your post-workout meal.
You do not need to go overboard. Intakes above roughly 2.2 g per kg of body weight per day show little extra benefit for muscle growth — the surplus just becomes calories. If you are in a calorie deficit or cutting weight, aim for the higher end of your range to protect muscle.
Mix animal and plant sources. Chicken, eggs, fish and dairy are complete proteins, while beans, lentils and tofu are great plant options — pair them with grains like rice or bread during the day to round out their amino acids.
Frequently Asked Questions
How much protein do I need per day?
For a healthy adult, the Recommended Dietary Allowance is 0.8 grams per kilogram of body weight (0.36 g per pound) — about 56 g for a 70 kg person. That covers basic needs; most active people do better with 1.2–2.0 g per kg.
Can eating too much protein be harmful?
For healthy kidneys, very high protein intakes are generally safe, though staying well hydrated helps. Extremely high intakes (3+ g per kg) are hard on digestion and unnecessary — they just turn into extra calories. Talk to a doctor if you have kidney disease.
How much protein do I need to build muscle?
Research consistently shows 1.6–2.2 g per kilogram of body weight per day (about 0.7–1.0 g per pound) supports muscle growth in people who lift weights. For a 70 kg lifter that is 112–154 g per day; more than 2.2 g per kg gives little extra benefit.
What are the best protein sources?
Chicken breast (about 31 g per 100 g), Greek yogurt (about 10 g per 100 g), eggs (about 6 g each), tofu (about 8 g per 100 g), fish, lean beef, lentils and beans all count. Variety helps — aim for both animal and plant sources across the day.
When should I eat protein — all at once or spread out?
Spread it out. Having 20–40 g per meal, three to four times a day, is easier to digest and gives your muscles a steady supply of amino acids. A serving of protein after your workout helps kick-start recovery, but total daily intake matters most.