Fitness & Health · free · no sign-up
Protein Calculator
Protein supports muscle repair, immune function and satiety. This calculator estimates how many grams of protein you should aim for each day based on your body weight and training intensity, and suggests how to spread it...
About the Protein Calculator
Protein supports muscle repair, immune function and satiety. This calculator estimates how many grams of protein you should aim for each day based on your body weight and training intensity, and suggests how to spread it across meals.
How to use the Protein Calculator
- Enter your Body Weight (kg).
- Choose your Intensity Level: Sedentary (0.8 g/kg), Moderate Activity (1.2 g/kg), Strength Athlete (1.6 g/kg) or Intensive Training (2.0 g/kg).
- Press Calculate to see your daily grams and meal suggestions.
Formula and method
Daily protein (g) = body weight (kg) × grams per kg for your activity level
Worked example
A 75 kg person who lifts weights regularly (1.6 g/kg) needs about 75 × 1.6 = 120 g of protein per day, which is roughly 30 g at each of four meals.
Tips
- Spreading protein across meals is easier than eating it all at dinner.
- Good sources include eggs, dairy, fish, poultry, lean meat, legumes, tofu and nuts.
- People with kidney disease should ask a doctor before raising protein intake.
Frequently asked questions
How much protein do I need to build muscle?
Research supports roughly 1.6 to 2.2 g per kg of body weight per day combined with resistance training.
Is more protein always better?
No. Beyond the range that supports your goals, extra protein gives little added benefit and displaces other nutrients.