Protein Intake Calculator
Estimate your daily protein needs from your body weight and goal, from general health to building muscle or losing fat. Metric and imperial units.
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How to use the Protein Calculator
- 01
Choose your units and enter your body weight.
- 02
Pick the goal that fits you, from general health to muscle building.
- 03
See your daily protein target, a recommended range and a per-meal amount.
How the calculator estimates your protein
This calculator estimates how much protein you should eat each day based on your body weight and your goal, from general health to regular exercise, building muscle, or losing fat while keeping muscle. It works in metric or imperial units.
It shows a daily target, a recommended range, and a suggested per-meal amount, so you can plan meals rather than guess.
The gram-per-kilogram ranges
The figures come from widely cited gram-per-kilogram ranges. General health sits around 0.8 to 1.0 g per kg, regular exercise around 1.2 to 1.6 g, and muscle building around 1.6 to 2.2 g per kg. For fat loss, protein is kept high to protect muscle while you are in a deficit.
Why protein matters
Protein matters more than many people realise. It preserves and builds muscle, keeps you fuller than carbs or fat for the same calories, and has a higher thermic effect, so your body burns more energy digesting it.
Total body weight vs lean mass
Most calculators, including this one, base the figure on total body weight. If you carry a lot of excess fat, basing protein on lean body mass or a target weight can be more accurate, since fat tissue needs little protein.
Using your result
This is general guidance for healthy adults, not personalised nutrition or medical advice. Spreading intake across meals and choosing quality sources gets the most from your total.
Frequently asked questions
How much protein do I need?
It depends on your weight and activity. Common guidance is about 0.8 to 1.0 g per kg for general health, 1.2 to 1.6 g for regular exercise, and 1.6 to 2.2 g per kg when building muscle.
Is this based on total weight or lean mass?
It uses your total body weight, like most everyday calculators. If you carry a lot of excess fat, basing protein on lean body mass or a target weight can be more accurate.
Can I eat too much protein?
For healthy people, intakes up to around 2 g per kg are well tolerated. Very high amounts are rarely needed; spread protein across meals for the best use.
Why split it per meal?
Muscle protein synthesis responds well to roughly 20 to 40 g of protein per meal, so distributing your total across several meals is often more effective than one large dose.
What are good sources of protein?
Lean meat, poultry, fish, eggs and dairy are complete sources; beans, lentils, tofu, tempeh, soy and seitan cover plant-based needs, ideally varied to get all amino acids.
Sources
This tool is for general information and screening only. The result is an estimate, not a medical diagnosis or a substitute for professional advice. Talk to a doctor about your own situation.
Learn more
How Much Protein Do You Need Per Day?
Work out how much protein per day you need from your bodyweight and activity level, with the official RDA, athlete ranges, and a worked example.
Protein Per Kg of Body Weight: What the Ranges Really Mean
Protein per kg of body weight, explained: the 0.8 to 2.2 g/kg ranges, who each fits, total vs lean mass, plus worked examples at 60, 80 and 100 kg.
How Much Protein to Build Muscle?
Protein for muscle gain explained: aim for 1.6 to 2.2 g/kg, why total intake wins, how to split meals, and why you also need a surplus and training.
How Much Protein Should You Eat to Lose Weight?
How much protein to lose weight: why a higher target of 1.6 to 2.4 g/kg in a deficit protects muscle, curbs hunger, and burns more energy.
How Many Calories Do You Need? BMR and TDEE Explained
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What Is a Healthy BMI (and What It Misses)
What is a healthy BMI? See the formula, the WHO categories, a worked example, and the real limits of BMI as a health screening tool.