Daily Protein Intake Calculator
Balance your nutrition plan with a clear protein goal. Enter your body weight in kilograms and choose a protein factor that reflects your activity level or dietary guidelines to see how many grams of protein to aim for each day.
CalcSimpler Examples
- 70 kg at 1.2 g/kg ⇒ 84 g/day
- 82 kg power athlete at 1.8 g/kg ⇒ 147.6 g/day
- 60 kg endurance runner at 1.4 g/kg ⇒ 84 g/day
FAQ
What factor should I use?
Choose a factor that mirrors your activity: 0.8 g/kg for sedentary lifestyles, 1.2–1.6 g/kg for active individuals, and up to 2.2 g/kg for intense strength training.
Can the factor exceed 1?
Yes. Hard-training athletes frequently target 1.6–2.2 g/kg to maximize recovery.
Does this account for age or health conditions?
It does not include medical considerations. Adjust the factor with guidance from a physician or dietitian.
Are units in kilograms?
Yes. If you know your weight in pounds, divide by 2.205 to convert before entering the value.
Should protein be evenly spaced across meals?
Research suggests spreading protein across 3–5 meals helps stimulate muscle protein synthesis throughout the day.
Additional Information
- General health organizations recommend at least 0.8 grams of protein per kilogram of body weight for sedentary adults.
- Athletes often increase intake to 1.2–2.2 g/kg to support muscle repair and growth.
- Divide the daily total across meals to enhance absorption and satiety.
- Older adults may benefit from slightly higher targets to mitigate age-related muscle loss (sarcopenia).
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