How to use the Protein Intake Calculator
- Enter your body weight and choose kilograms or pounds.
- Choose the group that best describes you.
- Enter how many meals you eat a day.
- Read your daily protein range and the average amount per meal.
Formula used
Protein per day = body weight in kg × grams per kg. The 0.8 g/kg figure is the recommended dietary allowance for adults. Higher ranges reflect sports nutrition and older-adult guidance.
Worked example
Here is the Protein Intake Calculator worked through with the example values shown above, so you can check each step by hand.
| Inputs | |
|---|---|
| Body weight | 70 |
| Weight unit | Kilograms |
| Group | Regular exercise (1.2 to 1.6 g/kg) |
| Meals per day | 3 |
| Result | |
| Daily protein range | 84 to 112 g a day |
| Low end (g per day) | 84 |
| High end (g per day) | 112 |
| Per meal (grams, mid-range) | 33 |
The ranges used
The recommended dietary allowance for healthy adults is 0.8 g of protein per kilogram of body weight, so a 70 kg adult with little exercise needs about 56 g a day, and up to 70 g at 1.0 g/kg. The calculator at 154 lb (70 kg) gives the same 56 to 70 g a day.
Older adults are often advised 1.0 to 1.2 g/kg to help preserve muscle (70 to 84 g a day). People who exercise regularly commonly aim for 1.2 to 1.6 g/kg (84 to 112 g a day), and those building muscle or training hard 1.6 to 2.2 g/kg (112 to 154 g a day).
Where the numbers come from
The 0.8 g/kg figure is the recommended allowance, set to meet the needs of nearly all healthy adults. Position statements from sports nutrition bodies suggest roughly 1.4 to 2.0 g/kg for people who exercise, and research on resistance training finds benefits levelling off at around 1.6 g/kg, with 2.2 g/kg covering most people.
These are general guidelines. Your own needs depend on your health, calorie intake, training and goals.
Spreading it through the day
Eating protein at each meal is a simple way to reach your total. For three meals the mid-range of the active group works out to about 33 g per meal. Many people aim for 20 to 40 g at each meal, from foods such as eggs, dairy, fish, meat, legumes, tofu and nuts.
Total daily intake matters more than perfect timing, and it is fine for meals to vary.
Who should be careful
People with kidney disease, liver disease or certain metabolic conditions may need to limit protein and should follow medical advice. Pregnancy, breastfeeding, growing children and recovery from illness or injury also change needs.
This calculator gives a general range for healthy adults and is not medical or dietitian advice. If in doubt, ask a doctor or a registered dietitian.
Frequently asked questions
How much protein do I need per day?
At least 0.8 g per kg of body weight for most adults. People who exercise or are older often aim for more.
How much protein is needed to build muscle?
Studies suggest about 1.6 g/kg is enough for most people, with up to 2.2 g/kg as the upper range in this tool.
Is too much protein harmful?
For healthy people, intakes within these ranges are generally considered safe. People with kidney disease should ask their doctor.
Should I use my goal weight or current weight?
Most guidance uses current body weight. People with obesity are sometimes advised to use an adjusted weight, so ask a professional.
How much protein per meal?
Many people aim for roughly 20 to 40 g per meal, but total daily intake matters most.
Are pounds and kilograms handled?
Yes. Choose the unit and the calculator converts to kilograms internally.
This calculator gives estimates for information only. Actual figures from a bank, employer, tax authority or doctor may differ. It is not financial, tax, legal or medical advice.