Protein Intake Calculator
The protein calculator estimates your daily protein needs in grams based on your body weight, activity level and whether you want to maintain, lose or gain weight.
verified_userReviewed by the Calculopedia editorial teamLast updated 2026-08-15
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quizExample
How this calculator works, with real numbers (no JavaScript needed):
Inputs
- Body weight
- 70
- Activity level
- moderate
- Goal
- maintain
Results
- Daily protein needed
- 84
- Protein per kg
- 1.2
- Safe range
- 77–91 g
functionsThe formula
Protein is essential for building and repairing muscle, skin, hormones and enzymes. How much you need depends on your weight, how active you are, and your fitness goal. It is also the singularly most useful nutrient for weight management — protein is the most filling of the three macros, so high-protein diets tend to keep hunger at bay.
Why protein needs vary
Unlike fat and carbohydrate, the body has no real protein store to draw on, so you need a steady daily supply. Beyond that baseline, two factors push the number up: activity (training damages and rebuilds muscle, needing more raw material) and goal (maintaining muscle during a cut, or supporting growth during a bulking phase). This is why an athlete might need more than double the protein of a sedentary person of the same weight.
Protein per kg by activity level
| Activity level | Protein per kg |
|---|---|
| Sedentary | 0.8 g/kg |
| Light exercise | 1.0 g/kg |
| Moderate exercise | 1.2 g/kg |
| Intense training | 1.6 g/kg |
| Athlete | 2.0 g/kg |
Goal adjustments
This calculator then nudges the per-kilogram figure for your goal:
- Fat loss — adds 0.2 g/kg: during a calorie deficit, extra protein protects lean muscle from being broken down for energy.
- Muscle gain — reduces the figure by 0.2 g/kg: in a calorie surplus the body can put the energy towards growth, so a slightly lower protein figure is still enough to support muscle synthesis.
The reasoning may look counterintuitive at first, but it reflects a practical truth: protein needs are highest when calories are short, and relatively easier to meet when you are eating in surplus.
Worked example
A 70 kg person who exercises moderately and wants to maintain:
70 × 1.2 = 84 grams per day
If they want to lose fat: 70 × 1.4 = 98 grams per day. If they want to build muscle: 70 × 1.0 = 70 grams per day.
Timing and distribution
Research suggests spreading protein across 3–5 meals is optimal for muscle protein synthesis. Aim for 20–40g per meal rather than loading it all in one sitting — a single giant steak does not "count double" for the day, so spreading intake out works better than one big hit.
Protein sources
| Food | Protein |
|---|---|
| Chicken breast (100g) | 31g |
| Eggs (1 large) | 6g |
| Greek yogurt (100g) | 10g |
| Lentils (100g cooked) | 9g |
| Paneer (100g) | 18g |
| Whey protein (1 scoop) | 25g |
Is too much protein harmful?
For healthy adults, up to 2.5 g/kg is considered safe. Excess protein is converted to glucose or fat. People with kidney disease should consult a doctor before increasing protein intake — this content is general education and not medical advice.
helpFrequently asked questions
question_markHow much protein do I need per day?
A sedentary adult needs about 0.8g per kg of body weight. Active people need 1.2–2.0g per kg depending on intensity. For a 70kg person, that's 56–140g per day.
question_markHow much protein for muscle gain?
Aim for 1.6–2.2g per kg of body weight. For a 70kg person, that's 112–154g per day, spread across 3–5 meals.
question_markIs protein powder necessary?
No — you can get all your protein from food. Protein powder is a convenient supplement if you struggle to meet your target through whole foods alone.