Protein Intake Calculator

How much protein do you need?

Protein needs depend on your body weight and how active you are. The official minimum to prevent deficiency is about 0.8 grams per kilogram of body weight per day, but that's a floor, not an optimum. People who exercise, are building muscle, or are losing fat generally do better with more. This calculator scales the target to your weight and goal, giving a sensible daily range.

Targets by goal

• Sedentary (0.8–1.0 g/kg) — general health with little exercise.
• Active (1.2–1.4 g/kg) — regular moderate exercise.
• Endurance athlete (1.2–1.6 g/kg) — running, cycling, and similar.
• Building muscle (1.6–2.0 g/kg) — strength training and gaining lean mass.
• Fat loss (1.6–2.2 g/kg) — higher protein helps preserve muscle while in a calorie deficit and keeps you full.

Why timing helps

Your body can only use so much protein for muscle repair at once, so spreading intake across the day works better than one large serving. Aiming for a portion at each of about four meals — the "per meal" figure shown — is an easy way to hit your target while maximising the benefit.

Good sources of protein

Chicken, fish, eggs, lean beef, Greek yogurt, milk, beans, lentils, tofu, and protein powder are all efficient sources. Animal proteins are "complete" (containing all essential amino acids), while combining different plant proteins across the day achieves the same for vegetarians and vegans.

FAQ

Can too much protein be harmful?

For healthy people, intakes in these ranges are considered safe. Very high intakes offer no extra muscle benefit and displace other nutrients. If you have kidney disease, talk to your doctor before raising protein significantly.

Should I use my body weight or goal weight?

For most people, current body weight works well. If you're carrying significant excess fat, basing the target on your goal or lean body weight can give a more practical number.

Does this include protein from all foods?

Yes — the target is your total daily protein from all sources, including whole foods and supplements, not just shakes.