# Protein Intake Calculator

URL: https://speedycalculator.com/calculators/health/protein-intake/
Last updated: 2026-10-25

> The protein calculator estimates how many grams of protein you need per day from body weight and activity goal, from the 0.8 g/kg adult RDA up to about 1.6–2.2 g/kg used for muscle gain.

## Inputs

- Body weight (kg, lb, g, oz, st)
- Goal
- Meals per day

## Results

- Daily protein
- Per meal
- Calories from protein

## Formula

```
Protein (g/day) = body weight (kg) × g per kg
```

## Explanation

Protein needs rise with training, ageing and calorie restriction. Spreading intake across meals helps muscle repair.

### How to use the Protein Intake Calculator

- **Body weight**
- **Goal**
- **Meals per day**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Multiply your weight in kilograms by the grams per kilogram that match your goal.

### Inputs explained

FieldWhat to enterBody weightUnits: kg, lb, g, oz, stGoalChoose one: General health (RDA 0.8 g/kg), Active adult (1.2 g/kg), Strength training (1.6 g/kg), Muscle gain / cutting (2.0 g/kg)Meals per dayA number

### What each result means

- **Daily protein** = [Body weight] × [Goal]
- **Per meal** = [Daily protein] ÷ [Meals per day]
- **Calories from protein** = [Daily protein] × 4

### Example values

How the main result changes when **Body weight** changes and everything else stays at the example values above:

Body weight (kg)Daily protein (g/day)355652.5847011287.5140105168140224
*Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.*

## Worked example

Inputs — Body weight: 70 kg; Goal: Strength training (1.6 g/kg); Meals per day: 4.

Results — **Daily protein = 112 g/day**; Per meal = 28 g; Calories from protein = 448 kcal.

## FAQ

**Is too much protein harmful?**
For healthy kidneys, intakes up to about 2 g/kg are considered safe; people with kidney disease should ask a doctor.

**Should I use goal weight?**
If you have a lot of weight to lose, using goal or lean weight avoids overestimating.

**What formula does the Protein Intake Calculator use?**
Protein (g/day) = body weight (kg) × g per kg.


## Sources

- [Jäger R et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr, 2017](https://pubmed.ncbi.nlm.nih.gov/28642676/)