Protein Calculator
Daily protein needs are set in grams per kilogram of body weight. Most adults need at least 0.8 g/kg; regular exercisers 1.2 to 1.6 g/kg; people building muscle 1.6 to 2.2 g/kg; and people losing fat while keeping muscle 1.8 to 2.4 g/kg. A 70 kg person building muscle needs 112 to 154 g a day.
Grams per kg of body weight, from sports-nutrition position stands.
How to use the Protein Calculator
- Enter your body weight in kg or lb.
- Choose your goal: general health, regular exercise, build muscle, or lose fat and keep muscle.
- Enter how many meals you eat per day.
- Read your daily protein range and the amount to aim for at each meal.
Formula
Daily protein (g) = body weight (kg) × goal range (g/kg) · per meal = daily ÷ mealsRanges: general health 0.8-1.0 g/kg, regular exercise 1.2-1.6, build muscle 1.6-2.2, lose fat and keep muscle 1.8-2.4. They follow sports-nutrition position stands, including the International Society of Sports Nutrition.
Protein in common foods (approximate)
- Chicken breast, cooked: about 31 g per 100 g
- Salmon, cooked: about 25 g per 100 g
- Large egg: about 6 g
- Greek yogurt: about 10 g per 100 g
- Lentils, cooked: about 9 g per 100 g
- Firm tofu: about 8 to 15 g per 100 g
Timing and distribution
Total daily intake matters most. Spreading it over three to five meals of roughly 20 to 40 g each supports muscle repair better than one large serving, and a protein-rich meal within a couple of hours after training helps recovery.
Protein Calculator questions
How much protein do I need per day?
At least 0.8 g per kg of body weight to meet basic needs, which is about 56 g for a 70 kg adult. People who exercise regularly benefit from 1.2 to 1.6 g/kg, and those building muscle or losing fat while training do best with 1.6 to 2.2 g/kg or more.
How much protein do I need to build muscle?
Aim for 1.6 to 2.2 g per kg of body weight a day (about 0.7 to 1 g per lb), combined with progressive strength training. A 70 kg person needs about 112 to 154 g daily. Spread it across three to five meals of 20 to 40 g.
How does protein help with weight loss?
Protein keeps you full for longer, uses more energy to digest than fat or carbohydrate, and helps preserve muscle while you eat less. During a calorie deficit, aim for about 1.8 to 2.4 g/kg, prioritising protein at every meal.
How much protein can my body use in one meal?
Your body absorbs all the protein you eat, but muscle building per meal levels off at about 20 to 40 g for most people, and about 40 g for older adults. Extra protein is still used for energy and other functions, so splitting intake across meals simply makes better use of it.
When is the best time to eat protein?
Evenly through the day. Include 20 to 40 g at each meal, have a protein-rich meal or snack within about two hours after training, and consider a slow-digesting source such as dairy before bed. Hitting the daily total matters more than precise timing.
Is too much protein harmful?
For healthy adults, intakes up to about 2 to 2.5 g/kg appear safe, though very high amounts bring no extra muscle benefit and can crowd out other foods. People with kidney disease should follow their doctor's advice on protein limits.
Can I get enough protein on a vegetarian or vegan diet?
Yes, with planning. Eat a variety of legumes, soy, seitan, nuts, seeds and whole grains through the day, and consider aiming about 10% higher, since some plant proteins are less digestible. Soy, quinoa and hemp contain all essential amino acids.
Do protein needs change with age?
Yes. Adults over about 65 build muscle less efficiently and benefit from 1.0 to 1.2 g/kg or more, with around 30 to 40 g per meal. Pregnancy and breastfeeding also raise needs. Activity level usually matters more than sex.
Do I need protein powder?
No, whole foods can cover your needs. Powders are a convenient way to reach high targets or get protein after a workout, but whole foods also provide fibre, vitamins and minerals. Use supplements to fill gaps, not to replace meals.