WorldCalcs

Protein Intake Calculator

Daily protein target in grams from your weight and goal.

Reviewed by the WorldCalcs team · Methodology · Last reviewed: June 2026

Daily protein target

112 g/day

This is a general estimate, not medical or nutritional advice. Speak to a professional before changing your diet. See our Disclaimer.

What is a protein intake calculator?

A protein intake calculator estimates how many grams of protein to eat each day, based on your body weight and how active you are. Protein needs rise with exercise and training: someone sitting most of the day needs far less than someone building muscle. This tool gives a daily target in grams for your chosen activity level.

How it's calculated

It multiplies your body weight in kilograms by a factor for your goal: about 0.8 g/kg for sedentary adults (the official RDA), 1.2 g/kg if lightly active, 1.6 g/kg if you exercise regularly, and around 2.0 g/kg when building muscle. If you enter pounds, they are converted to kilograms first.

Example

A person weighing 70 kg who exercises regularly (1.6 g/kg) needs about 70 × 1.6 = 112 g of protein a day. If sedentary, that drops to about 56 g; when building muscle (2.0 g/kg), it rises to about 140 g.

All calculations happen in your browser. Nothing is sent, stored, or tracked.

Results are estimates and may contain errors — for general information only, not professional advice. Always verify before relying on them. Disclaimer

How to use

Choose metric or imperial, enter your weight, then pick the activity/goal that matches you. The daily protein target updates instantly in grams.

If you change your training, recheck your target — needs rise with intensity and lifting.

Frequently asked questions

How much protein should I eat per day?+

It depends on weight and activity; for 70 kg, roughly 56 g if sedentary up to about 140 g when building muscle.

What is the RDA for protein?+

About 0.8 g per kg of body weight per day for sedentary adults; this is a minimum, not an optimum for active people.

Do I need more protein to build muscle?+

Yes; intakes of roughly 1.6 to 2.2 g/kg are commonly recommended alongside strength training.

Can you eat too much protein?+

Very high intakes are usually safe for healthy people, but balance matters; check with a professional if you have kidney concerns.

How much protein per meal?+

Spreading intake across meals (very roughly 20 to 40 g each) is a common approach for muscle building.

Does protein help with weight loss?+

Higher protein helps preserve muscle and increases fullness when in a calorie deficit. See our Calorie Calculator.

Is plant protein as good as animal protein?+

It can be, with variety; combining plant sources covers the essential amino acids.

How do I hit my protein target?+

Plan it across meals and snacks; pair this with our Macro Calculator for carbs and fat too.

References

  • Dietary Reference Intake — RDA of 0.8 g of protein per kg of body weight per day for sedentary adults; intakes of approximately 1.2–2.0 g/kg are commonly recommended for active people and athletes.

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