Protein Intake Calculator
How much protein do you actually need? It depends on your weight, how active you are, and what you're trying to achieve. Enter those three things and you'll get a recommended daily range in grams.
How to use
- Enter your body weight in kg or lbs.
- Pick your goal (lose fat, maintain, or build muscle) and activity level.
- Hit Calculate to see your recommended protein range per day.
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Protein recommendations depend on your goal. The baseline recommendation for a sedentary person is 0.8g per kg of body weight per day - just enough to prevent deficiency. For people exercising regularly or trying to maintain muscle while losing fat, the range rises to 1.6-2.2g per kg of lean body mass. Strength athletes and those in a significant calorie deficit may benefit from going toward the higher end.
Most people eating a typical diet hit adequate protein for maintenance but fall short for active goals. If you are lifting weights 3-4x per week and trying to build muscle, 140-160g of protein on a 70kg frame is realistic and well-supported by research. Spreading intake across 3-4 meals of 30-40g each is more effective than consuming most of it in one sitting, since the body can only synthesise so much muscle protein per meal.
Frequently Asked Questions
Should protein be calculated on body weight or lean mass?
For most people with average body composition, using total body weight is fine and simpler. For people carrying significant extra body fat, using lean body mass prevents over-estimating - you do not need extra protein to maintain fat tissue.
Can you eat too much protein?
For healthy kidneys, high protein intake is safe at normal ranges for athletes (up to 2.5g/kg). People with pre-existing kidney disease should follow medical advice on protein limits. Very high intakes (3g+/kg) have little added benefit and simply displace other nutrients.
What are the best high-protein foods?
Chicken breast, eggs, paneer, lentils, tofu, fish, Greek yoghurt, and legumes are all strong sources. Chicken breast gives about 31g protein per 100g; paneer about 18-20g; eggs about 6g each; red lentils about 25g per 100g dry weight.