Protein Intake Calculator
How much protein should you eat each day?
Your numbers
Your results
Protein Intake Calculator by TheCalcTools
How the Protein Intake Calculator works
Enter your body weight and choose the goal closest to your lifestyle.
The calculator multiplies body weight by the grams per kilogram for that goal.
It then splits the total across your meals.
The formula
Worked example
Using the default values shown in the calculator:
| Body weight (kg) | 70 |
|---|---|
| Goal | Active adult (1.2 g/kg) |
| Meals per day | 3 |
- 70 kg × 1.2 g/kg = 84 g of protein a day.
- Over 3 meals that is 28 g per meal.
- That provides 336 kcal.
Result:
| Protein per day (g) | 84 |
|---|---|
| Protein per meal (g) | 28 |
| Calories from protein | 336 |
| Per pound of body weight (g) | 0.54 |
Frequently asked questions
What is the official recommendation?
The recommended dietary allowance for adults is 0.8 g per kg of body weight. Athletes and people eating fewer calories often benefit from more.
Is more protein always better?
Benefits level off around 1.6–2.2 g/kg for building muscle. People with kidney disease should follow their doctor’s advice.
Sources and further reading
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.