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.
Spreading intake across 3–4 meals (shown on the right) helps your body use it more effectively than eating it all in one sitting, since muscle protein synthesis responds best to regular doses throughout the day rather than one large one.