Protein Intake Calculator
Work out your daily protein target based on activity level.
Body Weight
Activity Level
Light exercise 1–3x/week — 1.2 g protein per kg of body weight
Daily Protein Target
84g
Calories from Protein
336 kcal
Per Meal (3 meals/day)
28g
Per Meal (4 meals/day)
21g
How this calculator works
Protein needs scale with body weight, not calories, so this multiplies your weight in kilograms by a per-kilogram target that rises with activity level — sedentary people need less to maintain tissue, while strength trainers and endurance athletes need more to repair and build muscle. The official RDA of 0.8g/kg is really a minimum to prevent deficiency, not an optimal target for anyone who exercises regularly.
Worked example
A 70kg person training 4-6 days a week (Active, 1.6g/kg) needs roughly 70 × 1.6 = 112g of protein a day. The same person at the Athlete level (2.0g/kg) needs 140g — the difference matters more than it might look, since it's an extra 28g, roughly a whole additional chicken breast or protein shake's worth, spread across the day.
Why timing matters, not just the total
Spreading intake across 3-4 meals (shown on the right) helps your body use it more effectively than eating it all in one sitting — muscle protein synthesis responds to regular doses of roughly 20-40g throughout the day better than one very large serving, since the body can only put so much protein toward muscle repair at once.
Is there an upper limit?
For healthy adults with normal kidney function, research hasn't found meaningful harm from higher protein intakes even well above these targets — the main practical ceiling is that more protein beyond roughly 2.2g/kg doesn't measurably speed up muscle growth, so eating far more than the Athlete level here mostly displaces calories that could go toward carbs or fat instead. If you have an existing kidney condition, check with a doctor before targeting the higher end.
Frequently Asked Questions
How much protein do I need per day?
General recommendations range from about 0.8g per kg of body weight for sedentary adults up to 1.6–2.2g/kg for those strength training or in a calorie deficit trying to preserve muscle. This calculator scales the target based on your activity level and goal.
Does more protein always mean more muscle?
No — protein intake needs to be paired with resistance training and adequate total calories to build muscle. Beyond a certain point (roughly 2.2g/kg for most people), additional protein doesn't meaningfully increase muscle growth.
Is this protein target based on body weight or calories?
Body weight — the calculator scales grams of protein per kilogram of your body weight according to your selected activity level, which is the standard approach used in sports nutrition guidance.
Is it bad to eat too much protein?
For healthy adults with normal kidney function, research hasn't found meaningful harm even at intakes well above typical targets. The practical limit is more about muscle growth: beyond roughly 2.2g/kg, extra protein doesn't build muscle any faster, so it mostly just displaces calories that could go toward carbs or fat.
Should I eat all my protein in one meal?
No — spreading it across 3-4 meals, roughly 20-40g each, is more effective than one large serving, since muscle protein synthesis responds better to regular doses throughout the day than a single big dose.
This tool provides general estimates for informational purposes only and isn't a substitute for professional medical advice. Consult a doctor or qualified healthcare provider before making decisions about your health.