Protein Intake Calculator

Your ideal daily protein intake depends on your weight, activity, and goal. Get a personalized, evidence-based protein target in grams.

⚕️ Health Disclaimer: This calculator is for educational purposes only and is not a substitute for professional medical advice.

How It Works

Multiplies body weight in kg by a recommended g/kg multiplier based on your goal, per current sports nutrition research.

Protein (g) = Body Weight (kg) × Multiplier
Sedentary: 0.8 g/kg | Active: 1.2–1.6 | Muscle Building: 1.6–2.2 | Fat Loss: 1.8–2.4

75 kg person, muscle building goal:
75 × 1.8 = 135 g/day (~45 g per meal, 3 meals)

Use when starting a fitness program, adjusting nutrition for a specific goal, or verifying current intake against recommendations.

Using total weight for obese individuals — fat tissue has minimal protein needs; use lean mass.
More protein is always better — diminishing returns above ~2.2 g/kg.
Ignoring protein distribution — spread across 3–5 meals is more effective.

How much protein to build muscle?

Research supports 1.6–2.2 g/kg of bodyweight for maximizing muscle protein synthesis.

Is high protein harmful?

For healthy people with normal kidneys, up to 2.4 g/kg appears safe.

Best protein foods?

Chicken (31g/100g), tuna (30g/100g), Greek yogurt (10g/100g), eggs (13g/100g), whey protein (80g/100g).

Do I need protein shakes?

Not necessary. Whole food protein is optimal. Shakes help when hitting targets through food alone is impractical.

Last Updated: July 4, 2026