Protein Intake Calculator
Daily protein target in grams based on your weight, activity level, and fitness goal.
Protein Needs by Goal
Protein requirements depend on what your body is doing. A marathoner needs different protein than a powerlifter or someone recovering from illness. This calculator uses peer-reviewed ranges from the International Society of Sports Nutrition.
Quick Reference (g per kg body weight)
- 0.8 g/kg — Sedentary adults (RDA minimum)
- 1.2–1.6 g/kg — Active adults, general fitness
- 1.6–2.2 g/kg — Muscle gain, strength training
- 1.8–2.4 g/kg — Fat loss while preserving muscle
Frequently Asked Questions
How much protein do I need per day?
Sedentary adults: 0.8 g/kg. General fitness: 1.2–1.6 g/kg. Muscle gain: 1.6–2.2 g/kg. Fat loss (preserving muscle): 1.8–2.4 g/kg.
Can I eat too much protein?
For healthy adults, up to 2.5 g/kg is safe long-term. Very high intakes only matter if you have pre-existing kidney disease.
Does protein timing matter?
Total daily protein matters most. Splitting it into 3–5 servings of 25–40 g maximises muscle protein synthesis, especially around training.
Is plant protein as effective as animal protein?
Yes, if total intake is sufficient. Plant proteins may need 10–15% more grams to match leucine content, and mixing sources (beans + rice, soy + nuts) gives a complete amino profile.