🍗 Daily Protein Intake Calculator
By ToolNimba Health Team · Reviewed by ToolNimba Editorial Review, nutrition content · Updated 2026-06-19
This calculator gives a general estimate based on body weight and activity, not personalized medical or dietary advice. Your real needs depend on age, sex, body composition, training, pregnancy, and kidney or liver health. If you have a medical condition or are unsure, speak to a doctor or a registered dietitian before changing your protein intake.
Protein is the nutrient your body uses to repair tissue, build and keep muscle, make enzymes and hormones, and stay full between meals. How much you need each day depends mostly on your body weight and how active you are. This calculator turns your weight and goal into a daily protein range in grams, so you can set a realistic target. Enter your weight in kilograms or pounds, choose the goal that fits you, and read off a recommended range plus a sensible per-meal amount.
What is the Protein Intake Calculator?
Protein needs are usually expressed as grams per kilogram of body weight, because a heavier body has more tissue to maintain. The Recommended Dietary Allowance (RDA) is 0.8 g/kg, but that figure is the minimum to prevent deficiency in a sedentary adult, not the amount that is best for someone who trains. Most sports-nutrition guidance puts active people in the range of 1.2 to 1.6 g/kg, and people building muscle or dieting to lose fat toward 1.6 to 2.2 g/kg.
The reason active and dieting people need more is muscle protein turnover. Exercise breaks down muscle protein, and eating enough protein drives the repair and growth that follows. When you are in a calorie deficit to lose fat, a higher protein intake helps protect lean muscle so that more of the weight you lose comes from fat. This calculator uses 0.8 to 1.0 g/kg for sedentary maintenance, 1.2 to 1.6 g/kg for active people, 1.6 to 2.2 g/kg for muscle building, and 1.6 to 2.0 g/kg for fat loss.
Spreading protein across the day matters too. Your body can only use so much protein for muscle building in one sitting, so most guidance suggests dividing your daily total across three or four meals of roughly 20 to 40 g each, rather than eating it all at once. The per-meal figure shown here assumes four eating occasions, which is a practical starting point you can adjust to your own routine.
When to use it
- Setting a daily protein target when you start strength training and want to build muscle.
- Working out how much protein to eat while dieting so you lose fat and keep muscle.
- Checking whether your current diet gives you enough protein for your activity level.
- Planning meals and protein-per-meal portions for a high-protein eating pattern.
How to use the Protein Intake Calculator
- Choose metric (kg) or imperial (lb) and enter your body weight.
- Pick the goal that best matches you: sedentary, active, building muscle, or fat loss.
- Read the suggested daily protein range in grams.
- Use the midpoint as your target and the per-meal figure to plan portions across the day.
Formula & method
Worked examples
A 70 kg adult who exercises regularly (active goal, 1.2 to 1.6 g/kg).
- Low end = 70 x 1.2 = 84 g/day
- High end = 70 x 1.6 = 112 g/day
- Midpoint = (84 + 112) / 2 = 98 g/day
- Per meal (4 meals) = 98 / 4 ≈ 25 g
Result: About 84 to 112 g of protein per day, roughly 25 g per meal
A 176 lb adult building muscle (muscle goal, 1.6 to 2.2 g/kg).
- Convert weight: 176 / 2.2046 = 80 kg
- Low end = 80 x 1.6 = 128 g/day
- High end = 80 x 2.2 = 176 g/day
- Midpoint = (128 + 176) / 2 = 152 g/day
Result: About 128 to 176 g of protein per day, midpoint near 152 g
Protein targets by goal (grams per kg of body weight)
| Goal | Grams per kg | Example: 70 kg | Example: 90 kg |
|---|---|---|---|
| Sedentary (RDA range) | 0.8 to 1.0 | 56 to 70 g | 72 to 90 g |
| Active / regular exercise | 1.2 to 1.6 | 84 to 112 g | 108 to 144 g |
| Building muscle | 1.6 to 2.2 | 112 to 154 g | 144 to 198 g |
| Fat loss (preserve muscle) | 1.6 to 2.0 | 112 to 140 g | 144 to 180 g |
Approximate protein content of common foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Eggs | 2 large | 12 g |
| Greek yogurt, plain | 170 g | 17 g |
| Cooked lentils | 1 cup (198 g) | 18 g |
| Tofu, firm | 100 g | 8 g |
| Whey protein powder | 1 scoop (~30 g) | 24 g |
Common mistakes to avoid
- Treating the 0.8 g/kg RDA as a target. The RDA of 0.8 g/kg is the minimum to avoid deficiency in an inactive adult, not the optimal amount for someone who trains. Active people and those building muscle generally do better at 1.2 to 2.2 g/kg.
- Using body weight in pounds with a per-kg number. The grams-per-kg figures only work with kilograms. If you weigh yourself in pounds, divide by 2.2046 first, or use the imperial option which converts for you.
- Eating all the protein in one meal. Your body uses protein for muscle building best when it is spread across the day. Aim for three or four meals of roughly 20 to 40 g rather than one large serving.
- Assuming more protein is always better. Beyond about 2.2 g/kg there is little added benefit for most people, and very high intakes displace other nutrients. People with kidney disease should follow medical advice rather than these general ranges.
Glossary
- Protein
- A macronutrient made of amino acids that the body uses to build and repair muscle, tissue, enzymes, and hormones.
- RDA
- Recommended Dietary Allowance, the minimum daily intake (0.8 g/kg for protein) set to meet the needs of most healthy adults.
- g/kg
- Grams of protein per kilogram of body weight, the standard way to scale protein needs to body size.
- Lean body mass
- The weight of everything in your body except fat, including muscle, bone, and organs. Some advanced methods base protein on this instead of total weight.
- Calorie deficit
- Eating fewer calories than you burn, which causes weight loss. Higher protein during a deficit helps preserve muscle.
Frequently asked questions
How much protein do I need per day?
It depends on your weight and activity. Inactive adults need about 0.8 to 1.0 g per kg of body weight, active people 1.2 to 1.6 g/kg, and those building muscle or losing fat 1.6 to 2.2 g/kg. For a 70 kg active person that is roughly 84 to 112 g per day.
Is the calculator based on total weight or lean mass?
This calculator uses total body weight, which is the most common and practical approach. Methods based on lean body mass exist and can be more precise for people with very high or low body fat, but they require a body-fat measurement.
How much protein to build muscle?
For muscle building combined with resistance training, most evidence supports about 1.6 to 2.2 g per kg of body weight per day. Going much higher than 2.2 g/kg gives little extra benefit for most people.
Should I eat more protein when losing weight?
Yes. During a calorie deficit a higher protein intake, around 1.6 to 2.0 g/kg, helps preserve muscle so more of the weight you lose is fat. Protein also keeps you fuller, which makes a diet easier to stick to.
Can too much protein be harmful?
For healthy people, intakes within these ranges are considered safe. Very high intakes offer little extra benefit and can crowd out other foods. People with kidney disease should follow their doctor advice rather than general targets.
How do I split protein across the day?
Spread it across three or four meals of roughly 20 to 40 g each rather than one large serving, since your body uses protein for muscle building more effectively when it is distributed through the day.
Sources
- Protein and amino acid requirements in human nutrition , World Health Organization (2007)
- International Society of Sports Nutrition Position Stand: protein and exercise , Journal of the International Society of Sports Nutrition (2017)