Health & Fitness
Find your daily protein target based on your weight and fitness goals.
Daily protein target
112g
at 1.6 g per kilogram
The range shows your daily protein intake at the selected goal level, with a buffer of +0.4 g/kg for variation.
A protein calculator is a tool that computes your minimum daily protein requirement in grams using evidence-based intake ranges. The most common formula multiplies your body weight (in kilograms or pounds) by a coefficient that varies by activity level and goal—ranging from 0.8 g/kg for sedentary individuals to 2.2 g/kg for intense strength athletes. The result is the daily protein target that supports your specific fitness objective.
The calculator collects your body weight, activity level (sedentary, lightly active, moderate, very active, or athlete), and fitness goal (weight loss, maintenance, or muscle gain). It then applies the evidence-based multiplier for your profile: sedentary individuals need roughly 0.8–1.0 g/kg; moderately active people need 1.2–1.6 g/kg; and strength athletes aiming for muscle growth need 1.6–2.2 g/kg. The tool multiplies your weight by the appropriate coefficient and displays the recommended daily intake in grams.
Daily Protein (g) = Body Weight (kg) × Protein Multiplier (0.8–2.2 g/kg)Body Weight is your current mass in kilograms (divide pounds by 2.2 to convert). The Protein Multiplier is a factor chosen by your activity level and goal: it ranges from 0.8 for sedentary to 2.2 for elite strength athletes. The product is your daily protein target in grams.
| Input | Result | Notes |
|---|---|---|
| 70 kg person, moderate activity, muscle-building goal | 105–112 grams per day (70 × 1.5–1.6) | Strength training combined with a muscle-building goal calls for 1.5–1.6 g/kg; this supports protein synthesis and recovery. |
| 82 kg person, sedentary office job, weight loss goal | 66–74 grams per day (82 × 0.8–0.9) | Even in a calorie deficit, protein is preserved at 0.8–0.9 g/kg to minimize muscle loss and support satiety. |
| 60 kg person, very active (5+ gym sessions/week), athlete status | 96–132 grams per day (60 × 1.6–2.2) | High-frequency strength training and athletic goals justify 1.6–2.2 g/kg to optimise recovery and adaptation. |
Protein above 2.2 g/kg is rarely necessary and may strain kidneys in pre-existing renal disease (consult a doctor if at risk). For most healthy people, excess protein simply becomes calories; it won't harm you but won't add extra muscle either.
No. The 'anabolic window' is wider than once believed; consuming protein within a few hours of training (and consistently throughout the day) is what matters most. A post-workout meal is convenient but not magic.
The grams target is the same, but plan meals around legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains to meet it. Plant proteins are lower in one or more amino acids, so variety helps; a food app will show you amino acid profiles.
Yes, during weight loss some people use 'lean body mass' (total weight minus body fat) instead of total weight, because fat tissue doesn't require protein. Use our lean body mass calculator first if you know your body fat percentage.
Older adults (65+) may benefit from 1.0–1.2 g/kg to offset age-related muscle loss; children and teenagers have different ranges—consult a dietitian for personalised advice for those groups.
Over 2–4 weeks, track strength gains (more reps, heavier weight), energy levels, and hunger. If you're gaining muscle, recovering well from training, and not constantly hungry, your protein intake is likely adequate.