Protein Calculator
Find how many grams of protein you should eat per day based on your weight and activity level.
Example
A 70 kg active adult at 1.2-1.6 g/kg:
Low: 70 x 1.2 = 84 g/day
High: 70 x 1.6 = 112 g/day
Target: 84-112 g protein per day
How it works
Enter your weight and pick a goal. Daily protein = weight in kg multiplied by the grams-per-kg range for that goal, shown as a low-to-high range.
Good to know
The Protein Calculator turns your body weight and a single activity choice into a daily protein target measured in grams. Pick kilograms or pounds, choose whether you're sedentary, active, or training to build muscle, and it multiplies your weight by the grams-per-kilogram range tied to that goal. It's built for anyone planning meals around a number rather than guessing, from beginners checking they eat enough to lifters tracking macros during a cut or bulk.
Reach for it when you're setting up a meal plan, comparing how much more protein an "athlete" goal demands versus a sedentary baseline, or sanity-checking a target a coach or app gave you. Because everything runs in your browser, you can change the weight or goal and watch the numbers update instantly without sending any data anywhere.
Read the result as a band, not a single verdict. The big figure is your low-to-high daily range, the badge restates the grams-per-kilogram rule it used, and the stat tiles break out the low end, the high end, and a rough per-meal amount (the midpoint split across three meals). Sit near the low end on rest days and lean toward the high end when training hard or eating in a calorie deficit, where protein helps protect muscle.
One practical caveat: the per-meal figure assumes three roughly even meals, so adjust it if you eat two large meals or graze across five. The tool also uses total body weight, which can overstate needs for people carrying significant excess fat, since fat tissue requires little protein. Anyone with kidney disease should treat high-protein targets cautiously and confirm with a clinician.
Frequently asked questions
Should I use my current weight or goal weight?
For most people, use current body weight. If you carry a lot of excess fat, many practitioners base protein on a target or lean body weight instead, since fat tissue needs little protein.
Why is there a range instead of one number?
Protein needs vary with training intensity, age, and whether you are cutting or building. The range gives a sensible floor and ceiling; aim higher within it when very active or in a calorie deficit.
Is my data uploaded anywhere?
No — this calculator runs entirely in your browser; nothing is uploaded.
Is this a substitute for medical advice?
No. These are educational estimates — consult a qualified health professional for medical decisions.
People also ask
How much protein do I need per day in grams?
It depends on body weight and activity. Common sports-nutrition ranges run from about 0.8 g per kg for sedentary people up to 1.6-2.2 g per kg for athletes or those building muscle, so a 70 kg active adult lands roughly between 84 and 112 g daily.
Does the protein calculator work with pounds?
Yes. You can toggle between kg and lb, and the tool converts pounds to kilograms internally (using 0.4536 kg per pound) before applying the grams-per-kilogram range.
How do I convert grams of protein per pound to per kilogram?
Multiply the per-pound figure by about 2.2 to get the per-kilogram equivalent. For example, roughly 0.7 g per pound is about 1.5 g per kg.
Can you eat too much protein?
Very high intakes are generally well tolerated by healthy people, though extremely high amounts offer no extra muscle benefit and may displace other nutrients. People with existing kidney conditions are often advised to limit protein and should consult a clinician.
How much protein should I eat to build muscle?
Muscle-building guidance commonly falls in the 1.6-2.2 g per kg range, paired with resistance training and adequate total calories. Spreading intake across meals is frequently suggested, though total daily amount matters most.
Is plant protein counted the same as animal protein in these targets?
The gram targets count total protein regardless of source, but plant proteins vary in digestibility and amino acid profile. People relying mainly on plants sometimes aim toward the higher end of a range and combine varied sources.
How much protein per meal does this calculator suggest?
It divides the midpoint of your daily range across three meals. If you eat more or fewer meals, divide your daily target by your actual meal count instead.
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