Protein Intake Calculator
Estimate a daily protein target in grams from your body weight and activity level.
Enter your weight and activity level to see a daily protein range.
How to use the protein intake calculator
Enter your body weight in kilograms or pounds, then pick the activity level that fits you. The tool shows a daily protein figure in grams, with a typical range around it.
The headline number sits near the middle of the range for your activity level. The range gives you room to adjust based on your own routine and how you feel.
How the protein figure is worked out
The calculator uses grams of protein per kilogram of body weight. Each activity level maps to a range of grams per kilogram drawn from general dietary guidance. The tool multiplies your weight by that range.
Take a 70 kg person at 1.6 grams per kilogram. That works out to about 112 grams of protein a day. Someone less active might sit closer to 0.8 grams per kilogram, while a person building muscle might aim higher within their range.
Protein ranges by activity level
These ranges describe common general guidance, grouped by activity. They are starting points, not targets fixed for everyone:
| Activity | Grams per kg |
|---|---|
| General health | 0.8 - 1.0 |
| Recreationally active | 1.1 - 1.4 |
| Endurance training | 1.2 - 1.6 |
| Strength training | 1.6 - 1.7 |
| Building muscle | 1.6 - 2.2 |
| Older adults keeping muscle | 1.0 - 1.2 |
Your own needs depend on your health, age, and goals. This tool gives you a grams figure to work from. It is not a diet plan and does not tell you to eat more or less.
Frequently asked questions
- How much protein do I need a day?
- It depends on your weight and activity. General guidance ranges from about 0.8 grams per kilogram of body weight for inactive adults up to roughly 2.2 grams for people building muscle. This tool shows a figure for your inputs.
- Why use grams per kilogram of body weight?
- Protein needs scale with body size, so grams per kilogram is a common way to express them. The calculator multiplies your weight by a per-kilogram range tied to your activity level.
- Does this work in pounds?
- Yes. Switch the unit toggle to imperial and enter your weight in pounds. The tool converts it to kilograms behind the scenes and shows the same grams figure.
- Is this a diet or weight-loss plan?
- No. It is general nutrition information that turns your weight and activity into a protein figure in grams. It is not medical or dietary advice. For a plan that fits you, talk with a doctor or registered dietitian.