Calculate your daily protein intake based on body weight and fitness goal.
Units
Daily Protein
126g
Per meal (÷ 4)32g
Calories from protein504
Recommended range98–154g
Protein needs vary by fitness goal and individual response. Start at the calculated amount and adjust based on results and hunger cues over 4–8 weeks.
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What is the Protein Calculator?
Protein requirements vary by activity level and goal. The calculator uses multipliers based on fitness science: sedentary people need ~0.8g per kg of body weight, while athletes in strength training may need 1.8–2.2g per kg. This tool removes the guesswork and shows you a personalised target to support your health goals.
How it works
Enter your body weight in kilograms or pounds, then select your activity level or fitness goal from a dropdown. The calculator multiplies your weight by the appropriate protein factor (0.8 to 2.2g per kg) and displays your daily target in grams. It also shows protein per meal, calories from protein, and a recommended range to help you plan meals.
Daily Protein (g) = Body Weight (kg) × Protein Factor (0.8–2.2)
The protein factor depends on your fitness goal: Sedentary = 0.8, Recreational = 1.1, Endurance = 1.4, Strength & Muscle = 1.8, Cutting = 2.2. Multiply your weight in kilograms by the factor for your goal. For imperial, convert pounds to kg first (÷ 2.20462), then multiply.
Examples
Input
Result
Notes
Weight: 70 kg, Goal: Strength & Muscle
Daily protein = 126g (31.5g per meal)
Supports muscle protein synthesis when combined with resistance training 3–4 times weekly.
Weight: 65 kg, Goal: Cutting
Daily protein = 143g (35.8g per meal)
Higher intake preserves muscle during a calorie deficit; aim to lose 0.5 kg per week.
Weight: 80 kg, Goal: Sedentary
Daily protein = 64g (16g per meal)
Adequate to meet basic health needs for someone not exercising regularly.
How to use the Protein Calculator
Enter your body weight in kilograms or pounds—use the Units toggle to switch.
Select your activity level or fitness goal from the dropdown (Sedentary to Cutting).
The calculator instantly computes your daily protein target in grams.
Review the breakdown: protein per meal (÷4), calories from protein, and recommended range.
Use the result to plan meals—aim to spread protein evenly across 4 meals, or adjust for your eating schedule.
Reassess every 4–8 weeks based on progress (energy, muscle gain, or weight loss), then adjust if needed.
Benefits
Personalised target—accounts for your weight and actual fitness goal, not generic advice.
Instant meal breakdown—shows protein per meal to help distribute intake throughout the day.
Calorie awareness—displays calories from protein so you can fit it into your total calorie plan.
Flexible units—works in kilograms or pounds so you don't have to convert manually.
Science-backed factors—based on sports nutrition research and International Society of Sports Nutrition guidelines.
Free and private—no ads, no sign-up, no storage of your data.
Tips & common mistakes
Common mistakes
Using the same target for everyone—protein needs scale with body weight and activity level; this calculator adjusts for both.
Assuming more protein is always better—excess protein beyond needs is stored as calories, not built into muscle without training.
Forgetting to include all protein sources—count protein from meat, fish, dairy, eggs, legumes, nuts, and fortified foods.
Not pairing protein with resistance training—protein supports muscle growth only when combined with progressive strength work.
Ignoring the meal breakdown—eating 126g at one meal is less effective than spreading it across four meals (31–32g each).
Tips
Spread protein evenly across meals—3–4 meals with 25–40g each optimises muscle protein synthesis throughout the day.
Combine protein with carbs post-workout—insulin helps drive amino acids into muscle; eat protein within 1–2 hours after training.
Use affordable sources—eggs, canned tuna, chicken breast, Greek yoghurt, lentils, and oats hit protein targets without breaking the budget.
Track for a week—use an app or notebook to log actual protein intake; most people underestimate by 20–30%.
Reassess if training or goals change—increase from 1.1 to 1.8g per kg if you start strength training; lower to 0.8–1.1 if you stop.
Frequently asked questions
How much protein do I really need?
It depends on your goal. Sedentary adults: 0.8g per kg (minimum). Endurance athletes: 1.4g per kg. Strength trainers: 1.6–2.2g per kg. The calculator helps you find the right target for your situation.
Is too much protein bad for your kidneys?
No, not for healthy people. Decades of research on athletes consuming 2–3g per kg found no kidney damage in those with normal kidney function. Always check with your doctor if you have kidney disease.
Should I eat protein right after a workout?
Within 1–2 hours is ideal, especially if you haven't eaten in several hours. Pairing protein with carbs boosts muscle repair. Timing is less critical if you eat balanced meals throughout the day.
Can I hit my protein target with plant-based foods?
Yes. Legumes (lentils, chickpeas), tofu, tempeh, nuts, seeds, and whole grains all provide protein. You may need slightly more volume to hit the same gram target compared to animal sources, but it's entirely possible.
What if I'm overweight—use current weight or goal weight?
Use current weight to calculate your needs today. As you lose fat, recalculate every 4–6 weeks to adjust your target down. Some people use goal weight to motivate—either works; consistency and training effort matter most.
How often should I recalculate?
Every 4–8 weeks if you're actively training or changing goals. If your weight or activity level hasn't shifted, your target stays the same. Recalculate immediately if you start or stop a training program.