Daily Protein Intake Calculator
How much protein you need each day depends on your body weight and how active you are. A sedentary adult needs around 0.8 grams of protein per kilogram of body weight to cover basic requirements, while people who train for strength or muscle growth benefit from significantly more — up to about 2.0 g/kg. This calculator multiplies your weight by the protein factor for your goal to give a practical daily target.
Recommended daily protein
This is a general guide based on your weight and activity. Consult a nutritionist for a personalized plan.
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How it works
The calculator uses the formula: daily protein (g) = body weight (kg) × activity factor. The factor ranges from 0.8 g/kg for sedentary people (the minimum recommended intake) to 1.2 g/kg for active individuals, 1.6 g/kg for strength training and bodybuilding, and 2.0 g/kg for athletes and those seeking maximum muscle hypertrophy. For example, a 70 kg active person needs about 70 × 1.2 = 84 g of protein per day.
How much protein by goal (example for 70 kg)
The same body weight leads to very different targets depending on your goal. Endurance and strength athletes sit at the top of the range, while a sedentary adult only needs the minimum to stay healthy. During a fat-loss diet, keeping protein high protects muscle. This table shows the grams per kilogram and a worked example for a 70 kg person.
| Goal | Protein (g/kg) | Example at 70 kg |
|---|---|---|
| Sedentary | 0.8 g/kg | 56 g/day |
| Active adult | 1.2-1.4 g/kg | 84-98 g/day |
| Strength / hypertrophy | 1.6-2.2 g/kg | 112-154 g/day |
| Fat loss (preserving muscle) | 1.8-2.4 g/kg | 126-168 g/day |
| Older adult | 1.2-1.5 g/kg | 84-105 g/day |
Protein sources and how much each portion provides
Hitting your daily target is easier when you know how much protein everyday foods actually contain. Combining two or three of these per meal usually covers a full meal's share without needing supplements.
| Food | Portion | Protein |
|---|---|---|
| Chicken breast | 150 g | 35 g |
| Egg | 1 unit | 6 g |
| Cooked lentils | 1 cup | 18 g |
| Canned tuna | 100 g | 25 g |
| Milk | 1 glass (240 ml) | 8 g |
| Whey (protein powder) | 1 scoop | 25 g |
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Preguntas frecuentes
- How much protein do I need per day?
- It depends on your weight and activity level. The minimum recommended intake is 0.8 g per kg of body weight for sedentary adults. Active people need around 1.2 g/kg, those doing strength training about 1.6 g/kg, and athletes or people focused on muscle gain up to 2.0 g/kg.
- Is more protein always better?
- No. Beyond roughly 2.0 g/kg there is little additional benefit for most people, and the excess is simply used for energy or stored. Very high intakes are generally safe for healthy people but offer diminishing returns, so it is better to match your intake to your goal.
- When should I eat my protein during the day?
- Total daily protein matters most, but spreading it across 3–4 meals of 20–40 g each helps maximize muscle protein synthesis. Including a protein source in every meal is a simple and effective strategy.
- Does this calculator work for weight loss?
- Yes. During a calorie deficit, a higher protein intake (around 1.6–2.0 g/kg) helps preserve muscle mass and increases satiety, which makes dieting easier. Pick the factor that matches your training level.
- Should I count protein from all foods or just supplements?
- Count protein from all sources — meat, fish, eggs, dairy, legumes, and grains — not just shakes or supplements. The target is total daily protein regardless of where it comes from.
- How much protein is there in common foods?
- As a reference: a chicken breast (150 g) has about 35 g of protein, two eggs about 12 g, a cup of cooked lentils about 18 g, a glass of milk about 8 g and a scoop of whey about 25 g. Combining two or three of these per meal makes it easy to hit your daily target without supplements.