Protein Intake Calculator
Calculate your recommended daily protein intake in grams based on your weight, activity level and goal.
Work out how many grams of protein to eat per day based on your body weight, activity level and fitness goal.
How to use it
- 1Enter your weight and choose units.
- 2Select your activity level and goal.
- 3See your suggested daily protein target in grams.
Your details
Enter your weight, activity level and goal for a protein target.
Not medical advice
Result
Recommended daily protein
84 g
- Per kg of body weight
- 1.20 g/kg
Based on grams of protein per kilogram of body weight, adjusted for activity and goal.
Frequently asked questions
- How much protein do athletes need?
- Active individuals and strength trainers typically benefit from around 1.6–2.2 g of protein per kg of body weight per day.
- Is too much protein harmful?
- For most healthy people, moderately high protein intake is safe, but those with kidney conditions should consult a doctor.
- Should I use body weight or lean body mass?
- This calculator uses total body weight for simplicity, which works well for most people.
Something wrong with this tool or its numbers?
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