Protein Intake Calculator — How Much Protein Do You Need?
Protein needs scale with body weight, not with calories. Most people who exercise need 1.6 to 2.2 grams per kilogram of body weight per day — about 112 to 154 g for a 70 kg person. Sedentary adults need roughly 0.8 to 1.2 g/kg. Spread it across three to four meals rather than eating it all in one sitting.
What is protein intake calculator?
Protein supplies the amino acids used to build and repair tissue, produce enzymes and hormones, and maintain immune function. Unlike fat and carbohydrate, the body has no dedicated storage pool for it.
The recommended dietary allowance of 0.8 g/kg is the minimum to avoid deficiency in a sedentary population. It is not an optimum for anyone who trains, is losing weight, or is over 50.
Higher protein intakes help in three specific situations: preserving muscle during a calorie deficit, supporting muscle gain alongside resistance training, and counteracting the age-related decline in muscle mass.
How your protein target is calculated
Your daily target is simply your body weight multiplied by an activity-appropriate factor. The per-meal figures divide that across three or four eating occasions, because spreading intake roughly evenly stimulates muscle protein synthesis more effectively than one large dose.
Daily protein (g) = body weight (kg) × factor
1.2 g/kg sedentary
1.6 g/kg recreational exercise
1.8 g/kg regular strength training
2.2 g/kg fat loss phase or heavy training
Per meal = daily target ÷ 3 or 4Source: ISSN position stand on protein and exercise; Academy of Nutrition and Dietetics guidance.
How to use this calculator
- Enter your body weight.
- Select the activity level that matches your training.
- Note your daily gram target.
- Divide it across three or four meals — roughly 25 to 40 g per sitting works well for most people.
- If you are in a calorie deficit, choose the higher factor to protect muscle.
Frequently asked questions
Is too much protein bad for my kidneys?
In people with healthy kidney function, no — high protein intake has not been shown to damage normal kidneys. People with existing kidney disease do need to limit it and should follow medical advice.
How much protein can I use in one meal?
Around 20 to 40 grams stimulates muscle protein synthesis effectively. Larger amounts are not wasted — they are simply oxidised or used elsewhere — so spreading intake is about efficiency, not a hard ceiling.
Do I need protein powder?
No. Whole foods such as meat, fish, eggs, dairy, legumes and soy can easily cover these targets. Powder is convenient, not superior.
Do older adults need more protein?
Generally yes. Ageing blunts the muscle-building response to a given protein dose, so many guidelines suggest older adults aim toward 1.2 to 1.6 g/kg or higher alongside resistance training.
Should I eat more protein when cutting?
Yes. In a calorie deficit the risk of losing lean tissue rises, and higher protein intake is the most reliable nutritional lever against it. Use the 2.2 g/kg option while dieting.
Related calculators
- Macro Calculator — Free macro calculator. Get your daily protein, carbohydrate and fat targets in grams based on your TDEE and whether you want to lose fat, maintain or build muscle.
- Calorie Calculator — Free calorie calculator using the Mifflin-St Jeor equation. See how many calories you should eat to maintain, lose or gain weight, plus your BMR.
- Body Fat Calculator — Estimate your body fat percentage from waist, neck and hip measurements using the US Navy circumference method. Works in metric and imperial.
These figures are estimates from population formulas, not medical advice. Individual needs vary. If you are pregnant, managing a medical condition, or under 18, talk to a doctor before changing your diet.