Protein Intake Calculator
Find your daily protein target in grams based on weight and goal.
Suggests a daily protein range based on body weight and goal. Active people and those building or preserving muscle need more than the basic RDA of 0.8 g/kg. Spread intake across meals. A general guide, not medical or dietary advice. Runs in your browser.
Results are general estimates for information only, not medical advice — consult a qualified professional for health decisions. See how we build our calculators.
Find how much protein to eat each day, in grams, based on your body weight and goal. Active people and those building or preserving muscle need more than the basic RDA of 0.8 g per kg. The result is a sensible range to aim for, ideally spread across your meals. A general guide, not medical or dietary advice.
How to use the Protein Intake Calculator
- Pick metric or imperial and enter your body weight.
- Choose your goal.
- Read your daily protein range in grams.
Frequently asked questions
How much protein do I need?
The RDA is 0.8 g per kg of body weight for general health, but active people often aim for 1.2–1.6 g/kg, and those building or preserving muscle for 1.6–2.2 g/kg.
Can I eat too much protein?
For healthy people, intakes up to around 2 g/kg are well tolerated. Those with kidney conditions should follow medical advice. Balance protein with overall calories and other nutrients.