Protein Intake Calculator
Estimate your daily protein needs using your weight and activity or fitness goal. For generally healthy adults.
Protein Intake Calculation Results
Waiting for calculation. Click Calculate Protein Intake above.
Estimated daily protein midpoint
Calculation methodology
Protein per day = body weight in kilograms multiplied by the selected protein factor in grams per kilogram. The midpoint is the average of the lower and upper estimates. Protein per meal divides that midpoint by the selected number of meals.
The general adult reference is 0.8 g/kg/day. Activity-based ranges are illustrative, not universal recommendations. Protein needs vary with age, training, total energy intake and health conditions.
Health note: This calculator is for education only. People with kidney disease, pregnancy, breastfeeding, or clinician-prescribed diets should seek individual professional advice.
Frequently Asked Questions
How much protein do adults need?
A common general reference is 0.8 grams per kilogram of body weight daily. Needs can vary with activity, age, health and goals.
How much protein do active adults need?
Active adults may use an illustrative range of 1.2 to 1.6 grams per kilogram per day, depending on training and other factors.
How much protein supports muscle building?
A frequently used range for resistance training is 1.4 to 2.0 grams per kilogram per day. More is not always better.
Does protein intake depend on body weight?
This calculator multiplies body weight in kilograms by a selected grams-per-kilogram reference range.
Can I divide protein between meals?
Yes. The per-meal result divides the daily midpoint equally across your selected number of meals. Actual meals can differ.
Is the calculator suitable for kidney disease?
No. People with kidney disease or prescribed protein restrictions should use advice from their treating clinician or dietitian.
Does this calculator prescribe a diet?
No. Results are educational estimates for adults and do not replace individual nutritional advice.
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