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
| Field | What to enter |
|---|---|
| Body weight | Units: kg, lb, g, oz, st |
| Goal | Choose 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 day | A 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) |
|---|---|
| 35 | 56 |
| 52.5 | 84 |
| 70 | 112 |
| 87.5 | 140 |
| 105 | 168 |
| 140 | 224 |
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.
Formula
Protein (g/day) = body weight (kg) × g per kgWorked 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.
Frequently asked questions
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.