Protein Intake Calculator

Use our free protein intake calculator to find exactly how much protein you need per day. Enter your weight and goal to get a personalized daily target in grams, plus how much protein to eat at each meal.

Calculate Your Protein Needs

How Much Protein Do You Need Per Day?

It depends on your weight and what you are trying to achieve. The RDA of 0.8 grams per kilogram is only the minimum to prevent deficiency. Active people need 1.4 to 2.0 g/kg, muscle builders do best at 1.6 to 2.2 g/kg, and anyone dieting should aim for 1.8 to 2.4 g/kg to protect muscle while losing fat. Use the calculator above for your exact range.

How This Calculator Works

The method is simple and evidence-based: daily protein = body weight (kg) x goal factor. The goal factors come from sports nutrition research. The International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg for active adults, and research by Morton and colleagues supports 1.6 to 2.2 g/kg for building muscle. Dieters get a higher range because a calorie deficit puts muscle at risk and protein is what defends it. Above roughly 2.2 to 2.4 g/kg, studies show no added benefit.

Protein Calculation Example

Take a 70 kg woman who trains four times a week and wants to stay active and toned. Using the active lifestyle range of 1.4 to 2.0 g/kg: 70 x 1.4 = 98 g and 70 x 2.0 = 140 g. Her target is 98 to 140 grams of protein per day. Across 4 meals, that is about 25 to 35 grams per meal, roughly a palm-sized portion of chicken or a cup of Greek yogurt at each meal.

Daily Protein Targets by Goal

  • General health: 0.8 to 1.2 g/kg, the baseline for sedentary adults
  • Active lifestyle: 1.4 to 2.0 g/kg, for regular training and an active life
  • Build muscle: 1.6 to 2.2 g/kg, the research-backed range for muscle growth
  • Lose fat, keep muscle: 1.8 to 2.4 g/kg, higher protein protects muscle in a deficit

How to Spread Protein Across the Day

Your body cannot stockpile protein, so distribution matters. Aim for 20 to 40 grams per meal (about 0.25 to 0.40 g/kg each time you eat), spaced every 3 to 4 hours. A protein-rich breakfast is the easiest win most people miss. Avoid the catch-up dinner pattern, eating lightly all day and loading everything at night, since spreading intake supports muscle building more effectively.

Best High-Protein Foods

FoodProtein per 100 gNotes
Chicken breast31 gLean, complete protein
Greek yogurt10 gGreat for breakfast and snacks
Eggs13 gAbout 6 g per large egg
Lentils (cooked)9 gBest plant option with fiber
Tofu8 gVersatile vegetarian staple
Salmon20 gPlus omega-3 fats

Frequently Asked Questions

How much protein do I need per day?

Multiply your weight in kilograms by your goal factor: 0.8 to 1.2 for general health, 1.4 to 2.0 for an active lifestyle, 1.6 to 2.2 to build muscle, or 1.8 to 2.4 to lose fat while keeping muscle. A 75 kg person building muscle needs about 120 to 165 grams per day.

How do I calculate my protein intake?

Take your body weight in kilograms and multiply by the factor for your goal, or use our free protein intake calculator at https://healthcalculatorhub.com/protein-intake-calculator/ which does it instantly and splits it per meal.

Is 100 grams of protein a day enough?

It depends on your size and goal. For a 70 kg active adult, 100 grams sits at the low end of the 98 to 140 gram range, so it is a decent baseline but most active people do better slightly higher. For a 100 kg person building muscle, it is not enough.

Can you eat too much protein?

For healthy people, very high intakes are mostly just unnecessary rather than dangerous; research shows little added benefit above about 2.2 to 2.4 g/kg. The old kidney-damage fear is not supported in people with healthy kidneys, but there is no reason to mega-dose.

How much protein should I eat per meal?

Aim for 20 to 40 grams per meal (roughly 0.25 to 0.40 g per kg of body weight), spread across 3 to 5 meals. This pattern maximizes muscle building through the day.

Do I need protein powder to hit my target?

No. Whole foods like chicken, eggs, Greek yogurt, fish, and lentils can cover any target. Powder is simply convenient when you are busy, training hard, or struggling to eat enough protein from meals alone.

What are the best high-protein foods?

Chicken breast (31 g per 100 g), salmon (20 g), eggs (13 g), Greek yogurt (10 g), lentils (9 g), and tofu (8 g) top the list. Mix animal and plant sources for variety and fiber.

Should I eat more protein to lose weight?

Yes. In a calorie deficit your body is primed to lose muscle along with fat, and 1.8 to 2.4 g/kg of protein plus strength training is the best defense. Read our guide on what a calorie deficit is at https://healthcalculatorhub.com/what-is-a-calorie-deficit/ to set the deficit itself.

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