Protein Intake Calculator
Estimate your daily protein target.
How to use
- 1 Enter your body weight.
- 2 Select kilograms or pounds.
- 3 Choose the activity level that fits you best.
- 4 Read your estimated daily protein target in grams.
About Protein Intake Calculator
The Protein Intake Calculator estimates how many grams of protein you should aim to eat each day based on your body weight and how active you are.
Protein needs scale with body mass and training load, so a useful target is expressed in grams per kilogram of body weight rather than a single fixed number.
This tool applies widely used reference factors: around 0.8 g/kg for largely sedentary maintenance, roughly 1.4 g/kg for regularly active people, and about 2.0 g/kg for athletes and those building muscle.
Enter your weight in kilograms or pounds, pick the activity level that best matches your lifestyle, and the calculator instantly shows a daily protein figure in grams.
It also displays the weight in kilograms it used and the factor applied, so you can see how the estimate was reached and adjust if your coach or dietitian recommends a different ratio.
Everything is calculated in your browser, so your details never leave your device.
The result is a general guide for healthy adults, not medical advice — if you have kidney concerns, are pregnant, or have specific clinical goals, check the target with a qualified professional before making big changes.
FAQ
Which activity level should I pick?
Choose sedentary for little exercise, active if you train several times a week, and athlete if you train hard most days or are building muscle.
Is this medical advice?
No. It is a general estimate for healthy adults. Speak to a doctor or dietitian for tailored guidance, especially with kidney issues or pregnancy.