Protein Intake Calculator
Last updated: 2026-06-25
Your daily protein target is your body weight (kg) multiplied by a goal-based factor (0.8–2.0 g/kg).
By goal: maintenance 0.8, general health 1.2, regular exercise 1.4, fat loss 1.6, beginner bulking 1.8, muscle gain 2.0 g/kg (default 1.2). Split your daily total across 3–4 meals.
Calculate protein from weight and goal
Daily protein target
–
- Factor applied
- –
- Per meal
- –
- Recommended range
- –
Please enter a valid body weight.
People with kidney disease may need to limit protein. This value is a general reference guide; for your individual target, consult a healthcare provider or dietitian.
How to use it
- Enter weight — enter your current body weight in kilograms (kg). (70 kg ≈ 154 lb.)
- Choose your goal — maintenance, exercise, fat loss or muscle gain sets the g/kg factor.
- View result — press Calculate to see your daily protein target (g) and per-meal amount.
How protein needs are calculated
Protein needs scale with body weight rather than being a fixed amount. The most common method is to multiply body weight (kg) by a goal-based factor (g/kg). Raise the factor if you're more active or building muscle, and keep protein high even while dieting to protect muscle.
Daily protein(g) = body weight(kg) × goal factor(g/kg)
Example: 70 kg, muscle gain (2.0 g/kg) → 70 × 2.0 = 140 g
Protein factors by goal
| Goal | Factor (g/kg) | Description |
|---|---|---|
| Maintenance | 0.8 | Adult minimum, little exercise |
| General health | 1.2 | Light activity, general wellness |
| Regular exercise | 1.4 | Working out 3–5 days/week |
| Fat loss | 1.6 | Preserving muscle during a cut |
| Strength / beginner bulk | 1.8 | Serious strength training |
| Muscle gain (bodybuilding) | 2.0 | Maximum hypertrophy goal |
Tips for hitting your protein
- Split your daily total across 3–4 meals of about 20–40 g each for efficient muscle synthesis.
- For reference: chicken breast 100 g ≈ 23 g, one egg ≈ 6 g, tofu 100 g ≈ 8 g, Greek yogurt 100 g ≈ 10 g.
- Eating protein within about 30 minutes to 2 hours after training supports recovery.
- If your body fat is high, calculating from a weight closer to your ideal weight is more reasonable.
To see your weight status first, use the BMI Calculator and Calorie Calculator (BMR & TDEE) to plan your diet with daily calories.
Frequently asked questions (FAQ)
How many grams of protein should I eat per day?
For a general adult, 0.8–1.0 g per kg of body weight is the minimum. Regular exercisers aim for 1.2–1.6 g, and for muscle gain or preserving muscle while dieting, 1.6–2.0 g. For example, a 70 kg person targeting muscle gain would want about 112–140 g per day.
Should I eat more protein while dieting?
Yes. When you cut calories you tend to lose muscle too, but eating 1.6–2.0 g per kg helps preserve muscle and increases fullness. Protein also has a higher thermic effect, which helps with weight management.
Can my body absorb a lot of protein in one sitting?
There's a limit to how much protein supports muscle synthesis per meal, so it's more effective to split your daily total across 3–4 meals of about 20–40 g each. This calculator shows both your daily total and the per-meal split.
Is too much protein harmful?
For healthy adults, up to about 2.0 g per kg is generally considered safe. People with kidney disease may need to limit protein, so consult a healthcare provider. This calculator gives a general reference guide.
If I'm obese, do I use my current weight?
With high body fat, calculating from lean body mass or a goal weight can be more accurate than current weight. For a general estimate use current weight, but if your body fat is high, try entering a value closer to your ideal weight.
Related calculators
Last updated: 2026-06-25