Estimate your daily protein target in grams from your weight and activity goal.
What this calculator does
Protein needs rise with activity and training goals. Enter your weight and pick a goal, and this calculator estimates daily grams and a per-meal split.
It’s general guidance — a dietitian can personalise it.
Getting your answer
- Enter your weight in kilograms.
- Choose your activity or goal.
- Read the daily protein target.
The maths behind it
protein = weight(kg) × goal factor (0.8–2.0 g/kg)
A worked example
Worked through, a weight of 70, goal of Active (1.2 g/kg) produces 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 need?
Sedentary adults need around 0.8 g/kg; active people and those building muscle often aim for 1.2–2.0 g/kg.
Can I eat too much protein?
Very high intakes offer little extra benefit for most people and should fit an overall balanced diet. Ask a professional if unsure.
Should I split protein across meals?
Spreading intake across meals can help. The calculator shows a simple per-meal figure.