Protein Intake Calculator
Estimate daily protein grams from your weight and training goal.
Dial in your protein target
Protein needs scale with body weight and how active you are. A sedentary maintenance intake is around 0.8 grams per kilogram, while building muscle or dieting on a deficit pushes it toward 1.6 to 2.2 grams.
A 70 kg lifter aiming to build muscle at 1.8 g per kg targets about 126 grams a day. Spreading that across three or four meals helps your body use it, and there is little benefit far beyond the top of the range.
Quick and private
It multiplies your weight by the chosen factor in your browser, so nothing you enter is uploaded.
Frequently Asked Questions
How much protein do I need?
It scales with goal: about 0.8 g per kg for sedentary maintenance, 1.2 to 1.6 for general fitness, and 1.6 to 2.2 for building muscle or dieting on a calorie deficit.
Is more always better?
Beyond roughly 2.2 g per kg there is little added benefit for most people. Spreading intake across meals helps absorption.
Does the source matter?
Getting protein from varied whole foods covers the essential amino acids; supplements are a convenience, not a requirement.
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