Daily Protein Intake Calculator
Estimate how many grams of protein to eat per day based on your body weight and activity goal.
How it works
Protein (g/day) = body weight in kg × grams-per-kg target
Protein needs scale with body weight and activity. Sedentary adults need around 0.8 g/kg; people building muscle or in a calorie deficit do better nearer 1.6–2.2 g/kg to protect lean mass.
Worked example
A 70 kg person building muscle at 1.6 g/kg targets about 112 g of protein a day.
Frequently asked questions
Can I eat too much protein?
For healthy kidneys, high protein is generally safe, but extremely high intakes offer little extra benefit. Balance it with carbs and fats.
Should I use body weight or lean mass?
Body weight is fine for most people. Very lean or very overweight individuals may prefer lean-mass-based targets.
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General educational estimate, not medical advice. Individual needs vary — talk to a doctor or registered dietitian for personal guidance.