Protein Intake Calculator
How much protein you need per day.
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Protein needs depend on your body weight and what you're training for. This calculator gives you a daily protein range in grams for your goal — from basic health through to building muscle or losing fat without losing muscle.
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Protein Intake — The Quick Answer
Aim for about 0.8 g per kg of body weight for general health, rising to 1.6–2.2 g/kg if you're strength training or trying to preserve muscle while losing fat.
Shortcut
Protein (g/day) = body weight (kg) × g per kg
Protein needs by goal (g per kg body weight)
| Goal | g/kg | 70 kg example |
|---|---|---|
| General health | 0.8–1.0 | 56–70 g |
| Recreationally active | 1.2–1.6 | 84–112 g |
| Building muscle | 1.6–2.2 | 112–154 g |
| Fat loss (keep muscle) | 1.8–2.4 | 126–168 g |
| Endurance athlete | 1.2–1.6 | 84–112 g |
Protein needs don't have to be hit in one meal — spreading it across the day, roughly 20–40 g per meal, supports muscle maintenance well for most people.
How It Works
The Formula
Weight-based protein target
Formula
Protein (g) = weight (kg) × g per kg Calories from protein = grams × 4
Variables
Body weight
In kilograms. Higher body fat means you may want to base the calculation on lean mass instead.
Protein factor
How many grams of protein per kilogram of body weight — from 0.8 for general health up to 2.4 for fat loss with muscle retention.
Calories per gram
Protein supplies about 4 kcal per gram.
Note: These ranges come from sports-nutrition consensus statements. Individual needs vary with training load, age, and health status.
Worked Example: Protein for a 70 kg Person Building Muscle
Applying the grams-per-kilogram range
Take your body weight in kg
70 kg
Pick the g/kg range for your goal
Building muscle: 1.6–2.2 g/kg
Multiply weight by the range
70 × 1.6 to 70 × 2.2 = 112–154 g/day
Spread it across the day
Roughly 4 meals of 28–39 g each
Reference Guide
| Goal | g per kg | For 70 kg |
|---|---|---|
| General health | 0.8–1.0 | 56–70 g |
| Recreationally active | 1.2–1.6 | 84–112 g |
| Building muscle | 1.6–2.2 | 112–154 g |
| Fat loss (preserve muscle) | 1.8–2.4 | 126–168 g |
| Older adult (60+) | 1.0–1.2 | 70–84 g |
How Much Protein for Your Goal
The RDA is a floor, not a target
The official 0.8 g/kg was set to stop the average sedentary adult becoming deficient. It's a floor. If you train, are dieting, or are older, the evidence supports more — treat the RDA as a minimum, not a goal.
Best for: Understanding why 'the RDA' may be too low for you
This is the well-supported range for anyone training to build muscle, and the top end (up to ~2.4 g/kg) helps preserve muscle during a calorie deficit while keeping you full. Older adults benefit from ~1.0–1.2 g/kg to counter age-related muscle loss.
Best for: Strength training, fat loss, and healthy ageing
Your daily total dominates; the 'anabolic window' is overstated. Spreading protein across the day (roughly 20–40 g per meal) helps a little. For healthy kidneys these ranges aren't harmful, but anyone with kidney disease should get medical advice. Not dietary advice.
Best for: Prioritising the daily total over precise timing
How Much Protein Do You Really Need?
Protein needs depend on your body weight and what you're training for. The official minimum (RDA) of about 0.8 g per kilogram was designed to prevent deficiency in sedentary adults — a floor, not an optimum. People who train, are losing fat while trying to keep muscle, or are older generally do better with more: commonly 1.6–2.2 g/kg for building muscle, up to 2.4 g/kg during a deficit, and around 1.0–1.2 g/kg for older adults. This calculator turns your weight and goal into a daily protein range. Total daily intake matters most; spreading it across meals helps a little, and for healthy kidneys these higher intakes are safe.
Key Features
💡 Pro Tips
- →Spread protein across 3–4 meals of roughly 20–40 g rather than loading it all into one sitting.
- →Base the target on your weight in kilograms; if you carry a lot of body fat, basing it on a lean-body-mass estimate can be more appropriate.
- →Prioritise varied whole-food sources — chicken, fish, eggs, dairy, legumes, tofu — so you also get the other nutrients they bring.
- →Hitting the total consistently beats perfect timing; don't stress about a precise post-workout window.
Common Mistakes
Treating the RDA as the goal
0.8 g/kg is a deficiency-prevention floor for sedentary people. Active individuals, dieters, and older adults generally benefit from substantially more.
Obsessing over protein timing
The 'anabolic window' is largely overstated. Daily total is what dominates results; spreading intake across the day is a minor optimisation, not a make-or-break.
Fearing kidney damage from higher protein
For people with healthy kidneys, intakes in the athletic ranges have not been shown to cause harm. Those with existing kidney disease are the exception and should follow medical advice.
Research & Citations
Sources and standards referenced for the factual claims on this page
- [1]
Morton, R. W., et al. (2018). A systematic review, meta-analysis of protein supplementation on resistance training-induced gains. British Journal of Sports Medicine, 52(6).
Evidence base for protein intakes that maximise muscle gains.
View source - [2]
Jäger, R., et al. (International Society of Sports Nutrition) (2017). ISSN Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition, 14.
Consensus protein recommendations for active individuals.
View source - [3]
Bauer, J., et al. (PROT-AGE Study Group) (2013). Evidence-based recommendations for optimal dietary protein intake in older people. Journal of the American Medical Directors Association, 14(8).
Higher protein recommendations for older adults.
View source
This calculator is a reference tool, not a substitute for professional advice. Verify important health, financial, legal, or safety decisions with a suitably qualified professional.
Last updated: October 7, 2026
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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 train with weights or are trying to keep muscle while losing fat, 1.6–2.2 g/kg is commonly recommended. A 70 kg person building muscle would target roughly 112–154 g per day.
Is too much protein bad for you?
For healthy kidneys, higher protein intakes within the ranges above aren't harmful, and protein is more satiating than carbs or fat. People with existing kidney disease should follow medical advice, as protein may need to be limited.
Does protein timing matter?
Total daily protein matters most. Spreading it across the day — roughly 20–40 g per meal — appears to support muscle building slightly better than one large serving, but the difference is small.
What are good protein sources?
Chicken, fish, eggs, dairy, lean meat, tofu, tempeh, lentils, beans, and Greek yoghurt. As a rough guide, 100 g of chicken breast has about 31 g of protein; an egg has about 6 g.