🍗 Protein Intake Calculator
Daily protein is set per kilogram of body weight: roughly 0.8 g/kg for general health, 1.2–1.6 g/kg if active, and 1.6–2.2 g/kg when building muscle or dieting to preserve it. Enter your values below — results update instantly, entirely on your device.
1.2–1.6 g per kg × 70 kg
spread evenly across the day
How the protein intake calculator works
target grams = body weight in kg × protein factor (g/kg). The factor rises with training and dieting demands: ~0.8 g/kg (RDA, general health), 1.2–1.6 (active), 1.6–2.2 (strength/muscle), 1.8–2.4 (fat loss while keeping muscle). Pounds are converted to kilograms first (÷ 2.2046).
Example: 70 kg, building muscle → 70 × 1.6–2.2 = about 112–154 g of protein per day.
These ranges reflect widely-cited sports-nutrition guidance (ISSN, Academy of Nutrition and Dietetics). They're general targets, not medical or dietary advice — needs vary with age, health conditions and kidney function, so check with a professional if you have any. Spreading protein across ~3–4 meals of 20–40 g each aids muscle protein synthesis better than one large serving.
Frequently asked questions
How much protein do I need per day?
For general health, about 0.8 g per kg of body weight. If you exercise regularly, 1.2–1.6 g/kg; for building muscle or dieting while preserving muscle, 1.6–2.2 g/kg. Enter your weight and goal and the tool gives your gram range.
Should I use my body weight in kg or pounds?
Either — pick the unit and the calculator converts. The science is expressed per kilogram, so pounds are divided by 2.2046 first.
Is more protein always better?
Up to a point. Most people see no added muscle benefit beyond ~2.2 g/kg, and very high intakes mainly add calories. Total daily intake and spreading it across meals matter more than any single large serving.
Is this medical advice?
No. These are general fitness-nutrition ranges. Protein needs change with age, pregnancy, and kidney or other health conditions — consult a doctor or dietitian for personal guidance.
Is this protein intake calculator accurate and private?
Yes. It uses the standard published formula, shows its working under every result, and computes locally in your browser — your inputs are never sent to a server, and the page works offline.