Protein Intake Calculator
Calculate how much protein you should eat each day based on your goals.
Calculate Your Protein Needs
Your Daily Protein Needs
Recommended protein—
Protein per meal (3 meals)—
How protein needs are calculated
Protein needs depend on your weight and activity level. More active people and those building muscle need more.
Protein recommendations (per kg body weight):
Sedentary: 0.8g/kg (minimum)
Active: 1.0-1.2g/kg
Athlete: 1.4-1.6g/kg
Muscle building: 1.6-2.2g/kg
Weight loss: 1.2-1.6g/kg (to preserve muscle)
Sedentary: 0.8g/kg (minimum)
Active: 1.0-1.2g/kg
Athlete: 1.4-1.6g/kg
Muscle building: 1.6-2.2g/kg
Weight loss: 1.2-1.6g/kg (to preserve muscle)
FAQs
How much protein do I need?
Most adults need 0.8-1g per kg. Athletes and muscle builders need 1.6-2.2g per kg.
What are good protein sources?
Chicken, fish, eggs, Greek yogurt, tofu, lentils, beans, and protein powder.
Can I eat too much protein?
Up to 2.2g/kg is safe for healthy people. Very high amounts may stress kidneys in those with kidney disease.
Do I need protein powder?
No! Whole foods are best. Protein powder is convenient but not necessary.
When should I eat protein?
Spread it throughout the day. Aim for 20-40g per meal for best muscle protein synthesis.