Work out a daily protein target in grams from your body weight and training goal.
Understanding the protein intake calculation
Protein requirements scale with body weight and activity. Sedentary adults need relatively little; people training regularly, and anyone in a calorie deficit, need considerably more to preserve lean mass.
Most evidence clusters around 1.6 to 2.2 grams per kilogram for people training with resistance, with little additional benefit above that range.
How to use it
- Enter your body weight.
- Choose the goal that matches your training.
- Read the daily protein target.
How the number is calculated
protein grams = body weight in kg × factor for your goal
Worked example
As an example, with a weight of 70, goal of Active (1.2 g/kg), the calculator returns a daily protein of 84 g. Underneath, Range comes out at 70–98 g and Per meal at 21 g. Change any field and every figure updates as you type.
FAQ
How much protein do I actually need?
Around 0.8 g/kg is the general minimum. Active people and those cutting calories typically do better at 1.6–2.2 g/kg.
Can you eat too much protein?
For healthy kidneys, high intakes are well tolerated in the research. Anyone with kidney disease should follow medical guidance instead.