Protein Intake Calculator
Calculate your recommended daily protein intake in grams based on weight, activity level, and fitness goal.
kg
Moderate (1.2 g/kg)
Maintain
Daily Protein
Recommended
84 g/day
How to use?
Enter your body weight, activity level, and goal. The calculator applies a per-kg protein multiplier based on activity, then adjusts for your goal to estimate daily protein intake in grams.
Example
A 70 kg moderately active person maintaining weight: 70 × 1.2 = 84 g/day. An athlete of the same weight aiming to gain might target 70 × 2.0 × 1.2 ≈ 168 g/day.
FAQs
- Can I eat too much protein? Excess protein is generally excreted, but very high intakes can strain kidneys in people with pre-existing conditions. Spread intake across meals.
- Should I use body weight or lean mass? Body weight is a simple, common basis; athletes with high lean mass may prefer lean-body-mass-based estimates.
Common Use Cases
- Planning a muscle-building or weight-loss diet.
- Meeting daily nutrition targets for training.
- Balancing macros in a meal plan.