Protein Intake Calculator

About daily protein intake

Protein needs vary based on body weight and activity level, since more physically demanding activity — especially resistance training — increases how much protein your muscles need for repair and growth. This tool estimates a daily protein range in grams based on your weight and how active you are, plus a suggested amount per meal.

How the range is calculated

The tool multiplies your body weight in kilograms by a grams-per-kilogram range that depends on your selected activity level, following commonly cited sports nutrition guidelines: roughly 0.8–1.0 g/kg for a sedentary lifestyle, up to 1.6–2.2 g/kg for those focused on building muscle. The per-meal amount simply divides the daily range across 3 meals.

Frequently asked questions

Where do these gram-per-kilogram ranges come from?

They reflect commonly cited ranges from sports nutrition and dietetics guidelines, generally higher than the minimum RDA (which is set to prevent deficiency, not to optimize athletic performance or muscle growth).

Is more protein always better?

No — protein needs plateau once you're getting enough for your goals, and very high intakes beyond what your body can use don't provide additional benefit. This calculator gives a reasonable target range, not a maximum to aim past.

Should I use this instead of talking to a nutritionist or doctor?

No. This is a general estimate based on body weight and activity level alone — it doesn't account for medical conditions, kidney health, specific training goals, or other individual factors that a registered dietitian or doctor would consider.