Protein Intake Calculator
What is daily protein intake?
Protein is essential for building and maintaining muscle, supporting hormones and enzymes, and keeping you fuller for longer. The Protein Intake Calculator estimates how many grams of protein you may need per day based on your body weight and goal.
Results are general guidelines and may need adjustment for your body, health, and preferences.
How the calculator works
- Choose Metric (kg) or Imperial (lb).
- Enter your body weight in the field that appears.
- Select your main goal or activity level from the dropdown.
- Click Calculate to see a daily protein range (grams per day).
- Use Copy or Share to save or send the result.
Inputs & units
- Weight (kg): use Metric if you track in kilograms.
- Weight (lb): use Imperial if you use pounds.
- The calculator converts pounds to kilograms when needed.
- Only the weight field for your selected unit is shown to avoid confusion.
Tip: Use a recent, realistic weight for more useful results.
Goal options
The calculator uses simple ranges per kilogram of body weight:
Example: 70 kg × 1.6–2.2 g/kg ≈ 112–154 g protein/day.
Why a range instead of a single number?
Protein needs are flexible. Sleep, stress, training volume, age, and muscle mass can all affect how much protein feels best for you. A range lets you adjust day by day:
- Lower end for lighter training days or smaller appetite.
- Higher end for intense training days or when dieting.
- Stay consistent over the week rather than chasing perfection daily.
Helpful tips
- Spread protein across meals (for example 3–4 meals per day).
- Include protein at breakfast to improve fullness and energy.
- Combine whole foods (meat, fish, eggs, dairy, legumes) with convenient options like shakes if needed.
- Check how you feel and recover, not just the numbers.
Common mistakes
- Mixing kilograms and pounds in the same calculation.
- Using very old or unrealistic goal weight instead of current weight.
- Relying only on snacks and missing protein at main meals.
- Assuming more is always better — digestion and health still matter.
Frequently asked questions
Is high protein safe for everyone?
Many healthy people tolerate higher protein well, but those with kidney disease or specific medical conditions should always follow their doctor’s advice. When in doubt, talk to a professional.
Do I need protein powders?
No. Protein powders are just a convenient option. You can hit your target with whole foods like meat, fish, eggs, dairy, tofu, beans, and lentils.
Can I go above the suggested range?
Some people choose slightly higher intakes, but going much above the range usually does not bring extra benefits and may make it harder to balance other nutrients. Use the range as your main guide.
Should I change my protein on rest days?
You can stay near the same range or use the lower end on easier days. The body still repairs and maintains tissue even when you are not training.
Important note
This tool provides educational estimates only. Medical conditions, medications, and specific nutrition needs can change how much protein is right for you. Always follow the guidance of your healthcare or nutrition professional.