Protein Intake Calculator
Get a daily protein target in grams based on your weight and activity. We use weight in kilograms and a multiplier for sedentary, active, or very active lifestyles.
FAQ
- Why use weight in kilograms?
- Recommendations are often given as grams of protein per kilogram of body weight. Convert pounds to kg by dividing by 2.205.
- What counts as “active” or “very active”?
- Active usually means regular exercise or physical job (e.g. 1.2 g/kg). Very active is intense training or manual labor (1.6–2.0 g/kg).
- Is more protein always better?
- No. Enough protein supports muscle and health; excess is not proven to add benefit for most people and can be unnecessary calories.
- Can I use this if I want to lose weight?
- Yes. Keeping protein intake adequate while in a calorie deficit helps preserve muscle. Use your current weight and activity.
How Much Protein Per Day?
Daily protein needs depend on body size and how active you are. A simple approach is to multiply your weight in kilograms by a factor: around 0.8 for sedentary adults, 1.2 for active people, and 1.6–2.0 for very active or athletic individuals. That gives a target in grams per day.
Health calculators like this one are meant for general guidance. They don’t replace advice from a doctor or dietitian, especially if you have medical conditions or specific goals. Athletes and people in heavy training often use the higher end of the range; older adults may also benefit from slightly more protein to support muscle.
Spread intake across meals and pair with balanced meals and training for best results. Tracking food in an app can help you see how close you are to your daily protein target.
Also try our Calorie Deficit Calculator or Water Intake Calculator.
People Also Ask
- How much protein do I need per day?
- How do I calculate protein by body weight?
- What counts as active or very active for protein?
- Can I use a protein calculator when trying to lose weight?
Last updated: February 2026