Protein Intake Calculator
Estimate your daily protein target in grams from your body weight and activity level.
Enter your details below.
How to use
- Enter your weight in kilograms.
- Choose your activity level.
- Read your daily protein range in grams.
About this tool
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.
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.