Protein Intake Calculator
Find out how much protein you need each day. Enter your weight, activity level and fitness goal, and this free protein intake calculator estimates your daily protein target as well as weekly and monthly totals — private, with nothing uploaded.
What is a protein intake calculator?
A protein intake calculator estimates how much protein you should eat each day based on your body weight, activity level and fitness goal. Protein is an essential nutrient that builds and repairs muscle, makes enzymes and hormones, and supports the immune system, so getting enough of it matters far beyond the gym.
The general guideline is to consume 1.2 to 2.2 grams of protein per kilogram of body weight per day. Less active adults sit near the lower end, while people training regularly, building muscle, or dieting for weight loss need closer to the upper range. This tool multiplies your weight in kilograms by a factor that reflects your activity and goal, then shows your target as a single daily figure plus weekly and monthly totals so you can plan meals and shopping in advance.
This healthy range applies to most adults, but individual needs vary with age, health conditions, pregnancy, breastfeeding and medication. The calculator gives guidance and is informational only, not medical advice.
How to use this protein calculator
- Enter your weight and choose whether it is in kilograms or pounds.
- Pick your activity level — how often you train or move.
- Select your goal: maintain weight, lose weight, or build muscle.
- Choose your gender.
- Click Calculate Protein to see your daily, weekly and monthly protein totals.
Protein per kg guidance
Mildly active adult ~ 1.2 - 1.6 g/kg/day Muscle gain / heavy training ~ 1.6 - 2.2 g/kg/day Weight loss (preserve muscle) ~ 1.5 - 2.0 g/kg/day
Protein needs scale with body weight and how much you train. Sedentary people get enough near the bottom of the range, while those lifting, running, or cutting calories need more to build muscle and avoid losing it. Multiply your weight in kilograms by the factor that matches your situation to get your target.
Example
A 70 kg man who is moderately active and wants to build muscle targets about 1.6 g/kg, giving 112 g of protein per day (70 × 1.6). That is about 784 g per week and 3,360 g per month. Now take a 60 kg person losing weight on the same moderate activity — a 1.5 g/kg factor yields 90 g per day (60 × 1.5), about 630 g per week and 2,700 g per month. Same weight, different goals, very different targets.
Common use cases
- Muscle building: find the higher protein target that supports muscle growth around training.
- Weight loss: keep protein high in a calorie deficit so you stay full and keep muscle.
- Everyday health: set a baseline protein target that is easy to hit from whole foods.
- Meal planning: turn a daily target into weekly and monthly amounts for shopping and prep.
Pro tips
- Spread it out: aim for roughly 20-40 g of protein per meal across the day rather than one large serving.
- Go for whole foods: lean meats, fish, eggs, dairy, legumes, tofu and nuts are all solid sources.
- Pair with training: combine higher protein with resistance exercise to maximise muscle growth.
- Recheck as you change: recompute whenever your weight or activity level changes.
Protein Intake Calculator FAQ
How much protein do I need a day?
Most adults need about 1.2 to 2.2 grams of protein per kilogram of body weight per day. Sedentary people need less; active people and those building muscle need more.
How much protein should I eat per kilogram of body weight?
Common guidance is 1.2-1.6 g per kg for mildly active adults and 1.6-2.2 g per kg for muscle gain or heavy training. For weight loss, aim toward the higher end to preserve muscle.
How do I calculate protein by weight?
Multiply your weight in kilograms by a factor that matches your activity and goal. For example, 70 kg × 1.6 g/kg = 112 grams of protein per day.
How much protein do I need for muscle gain?
Aim for about 1.6 to 2.2 grams per kilogram of body weight per day, combined with resistance training and a modest calorie surplus.
How much protein should I eat for weight loss?
In a calorie deficit, higher protein — around 1.5 to 2.0 g per kg — helps preserve muscle and keeps you feeling full. A 60 kg person losing weight might target about 90 grams a day.
Can I get enough protein on a plant-based diet?
Yes. Beans, lentils, tofu, tempeh, edamame, quinoa, nuts and seeds all contribute. Combine legumes with whole grains through the day to cover all essential amino acids.
Can you eat too much protein?
Healthy people can tolerate generous protein intakes, but extremely high amounts can be hard on digestion and are unnecessary. Follow established ranges and your own health advice.
When is the best time to eat protein?
Spread protein across meals rather than in one big serving. Around 20-40 g at a time supports muscle, and having some near a workout can help recovery.
Is this protein calculator free?
Yes. It runs entirely in your browser with no signup, and your weight and results are never uploaded anywhere.
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