Protein Intake Calculator: How Much Protein Do You Need?
Protein advice is usually quoted per kilogram of body weight, which makes it easy to personalise once you know your level.
What is the Protein Intake Calculator?
Daily protein needs are usually expressed as grams per kilogram of body weight, rising with activity: roughly 0.8 to 1.0 for sedentary people, 1.2 to 1.6 for active people, and 1.6 to 2.2 for athletes. Multiply your weight by the range for your level to get a daily gram target. The result is general information only, not medical advice, and people with kidney conditions should follow their clinician's guidance.
How to use it
- Enter your weight in kilograms.
- Choose your activity level.
- Read your daily protein range in grams.
Worked example
A 70 kg active person needs 84 to 112 grams of protein per day (70 × 1.2 to 70 × 1.6).
How much protein should I eat per day?
It depends on activity: a sedentary adult needs roughly 0.8 to 1.0 grams per kilogram of body weight, an active person 1.2 to 1.6, and an athlete 1.6 to 2.2. A 70 kg active person therefore lands around 84 to 112 grams per day. Spread that across your meals rather than loading it into one, and adjust if your training load changes.
Frequently asked questions
Do I need the top of the range?
Not necessarily — the low end suits most people, while the high end fits heavy training or muscle-building phases.
Can I eat all my protein in one meal?
Your body handles spread-out protein better for muscle maintenance, so splitting it across meals is the usual advice.