Protein Intake Calculator: The Complete Guide
Find out how much protein you need each day. Enter your body weight and choose a goal — from sedentary to athlete — to get a daily protein target in grams.
Who the Protein Intake Calculator is for
People optimising diet or training who want a protein target matched to their goal.
How to use the Protein Intake Calculator
- Type your values into the fields above — pick your currency or units where the calculator offers them.
- Results update automatically as you type; there's no submit button and nothing is sent to a server.
- Adjust any input to compare scenarios, then copy the result with a single click.
How it works
Daily protein = body weight (kg) × a goal factor: about 0.8 g/kg (RDA), 1.2 g/kg (active), 1.6 g/kg (building muscle), or 2.0 g/kg (athlete or cutting). The result is also split across four meals.
Features
- Goal-based protein target
- Per-meal breakdown
- kg or lb
- Instant result
How much protein do you need?
The minimum to avoid deficiency is about 0.8 g per kilogram, but active people, those building muscle, and older adults benefit from more — often 1.6–2.0 g/kg. Spreading protein across meals supports muscle repair better than loading it into one sitting. This calculator turns your goal into a concrete daily target.