🥚 Protein Intake Calculator
Enter your body weight and activity level to see a daily protein range in grams, plus how much that is per meal over three or four meals.
How the Protein Intake Calculator works
The calculator multiplies your weight in kilograms by a protein factor: about 0.8 g/kg for basic needs, 1.2 g/kg for active people, 1.6 g/kg for strength training and up to 2.0 g/kg for intense training.
Step-by-step calculation
- 1Enter body weight.
- 2Choose activity level.
- 3Multiply weight in kg by the protein factor.
Worked example
A 75 kg active adult: 75 × 1.2 = 90 g of protein a day — about 30 g per meal over 3 meals.
Protein Intake Calculator examples
| Body weight | Daily protein |
|---|---|
| 50 | 60 g per day |
| 60 | 72 g per day |
| 75 | 90 g per day |
| 90 | 108 g per day |
| 110 | 132 g per day |
Other inputs kept at the calculator's default values. Results calculated by this calculator.
Why use a Protein Intake Calculator?
Plan enough protein for health, training or recovery.
Important factors that can affect your results
- Kidney disease needs medical advice.
- Age (older adults may need more).
- Total calories.
Frequently asked questions
Can I eat too much protein?
Most healthy adults tolerate higher intakes, but people with kidney problems should follow their doctor's advice.
Should I use my current or goal weight?
If you have a lot of weight to lose, using your goal weight gives a more realistic number.
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Last reviewed November 2026 · How we build and check our tools · Report a problem