Protein Intake Calculator
Daily protein target in grams for your weight and goal, with grams per meal.
The RDA is 0.8 g of protein per kg of body weight. People who exercise regularly benefit from 1.2–1.6 g/kg and those building muscle from 1.6–2.2 g/kg. A 70 kg adult who exercises needs about 84–112 g a day.
Free, runs in your browser. Nothing you enter is uploaded.
How to use it
- Enter body weight in kg or lb.
- Choose your goal or life stage.
- Read daily grams and how much to eat per meal.
What you enter
- Body weight
- Goal
- Meals per day
What you get
- Daily protein range
- Protein per meal
- Calories from protein
Formula
Daily protein (g) = body weight (kg) × target g/kg
Worked example
Input: 70 kg, regular exercise (1.2–1.6 g/kg), 4 meals
Result: 84–112 g a day, 21–28 g per meal
About 336–448 kcal of daily calories from protein.
Questions
How much protein do I need a day?
At least 0.8 g per kg body weight (0.36 g per lb). Active people, older adults and those losing weight usually do better with 1.2–2.0 g/kg.
How much protein should I eat per meal?
About 0.4 g/kg per meal, or 20–40 g for most adults, spread over 3–5 meals, supports muscle protein synthesis best.
Can you eat too much protein?
Up to about 2 g/kg is safe for healthy adults. People with chronic kidney disease should follow their clinician's lower target.
Should I use total or ideal body weight?
Use your current weight if you are in a healthy range. With obesity, many dietitians use adjusted or goal body weight to avoid an overestimate.
Limitations
- General guidance for healthy adults; kidney or liver disease needs individual advice.
References
- Jäger R et al. (2017) Journal of the International Society of Sports Nutrition 14:20.
- Bauer J et al. (2013) Journal of the American Medical Directors Association 14(8):542-559.
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