Protein Intake Calculator
Enter your body weight and activity level to get an estimated daily protein target in grams.
Protein Intake Calculator
Estimates daily protein intake target based on body weight and activity level.
This calculator scales a general protein target to your body weight using activity-level multipliers commonly referenced in nutrition guidance — roughly 0.8 g/kg for a sedentary lifestyle, up to around 2.0 g/kg for athletes and very active individuals. Multiplying your body weight by the selected multiplier gives a practical daily gram target you can use for meal planning. Since individual needs can vary with goals, age and health conditions, treat this as a helpful starting point rather than a precise prescription.
Example
- With the default values shown above, this calculator returns: Daily Protein Target ≈ 84 g/day.
Frequently Asked Questions
Why does activity level change my protein target so much?
More physically active people, and especially athletes doing regular resistance or endurance training, generally need more protein per kilogram of body weight to support muscle repair and recovery than sedentary individuals.
Is more protein always better?
Not necessarily beyond your target range — while adequate protein supports muscle maintenance and satiety, there's little benefit to consuming far more than your body can use, and individual needs vary, so this is a general starting estimate rather than a strict target.
Sources
- Standard formula, publicly documented method