Protein Intake Calculator
Calculate your daily protein needs for muscle gain, fat loss or maintenance.
Fill in your details, then check your personalized result and recommendations.
Formula
Protein (g) = body weight (kg) × goal factor (g/kg)
Worked example
70 kg × 1.8 = 126 g protein/day for muscle gain
What the protein intake calculator does
Protein is the nutrient your body uses to build and repair muscle, skin, hormones, enzymes, and immune cells. This calculator estimates the grams of protein you should eat each day based on your weight and your goal — whether that is maintaining health, losing fat while keeping muscle, or building new muscle.
How the calculation works
Protein needs scale with body weight, so the tool multiplies your weight in kilograms by a goal-specific factor in grams per kilogram. Sedentary adults need around 0.8 g/kg, general exercisers about 1.2 g/kg, and people training hard or dieting benefit from 1.8–2.2 g/kg to protect lean mass. It also shows a sensible per-meal amount.
How to interpret your result
The daily figure is your target; spreading it across three to four meals of roughly 20–40 g each is more effective than eating most of it at once. Good sources include lean meat, fish, eggs, dairy, legumes, tofu, and protein powder. Each gram of protein supplies about four calories.
Health recommendations
Higher protein intakes are safe for the vast majority of healthy people and help with satiety during a diet. Drink enough water and include a variety of whole-food sources. If you have kidney disease or another medical condition, consult a healthcare professional before increasing protein significantly.
FAQ
+How much protein do I need to build muscle?
Around 1.6–2.2 g per kg of body weight per day, combined with resistance training.
+Is too much protein harmful?
For healthy people, high-protein diets are generally safe. Those with kidney disease should seek medical advice.
+Should I spread protein across the day?
Yes — 3–4 servings of 20–40 g each maximises muscle protein synthesis.