Daily Protein Intake Calculator

Calculate your recommended daily protein intake based on weight and activity level.

Weight (kg)

Activity Level

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Enter your values and click Calculate

How It Works

The calculator multiplies your body weight in kilograms by a protein factor (grams per kilogram) that scales with your selected activity level. The factors used are 0.8 g/kg for sedentary individuals, 1.1 g/kg for lightly active, 1.4 g/kg for moderately active, 1.8 g/kg for very active, and 2.2 g/kg for athletes in heavy training. These values are grounded in the WHO's Recommended Dietary Allowance at the low end and sports nutrition research guidelines — including the International Society of Sports Nutrition position stand — at the high end. The output rounds to the nearest gram for practical daily tracking. If you train your body weight in pounds, divide by 2.205 first to get kilograms before entering the value.

Examples

Sedentary Adult

A 70 kg person with a desk job and minimal exercise.

Result: Recommended intake is 56 grams of protein per day.

Regular Gym-Goer

A 75 kg person training 4 days per week.

Result: Recommended intake is 105 grams of protein per day.

Competitive Athlete

A 85 kg athlete in heavy daily training.

Result: Recommended intake is 187 grams of protein per day.

Frequently Asked Questions

Can I eat too much protein?

For healthy individuals, high protein intakes are generally safe. However, very high intakes (above 3 g/kg) offer no added benefit and may stress the kidneys in people with pre-existing conditions.

Should I base this on my current weight or goal weight?

If you are cutting calories to lose fat, using your goal weight can help avoid overcalculating protein needs during a deficit.

What are good sources of protein?

Lean meats, fish, eggs, dairy, legumes, tofu, and protein supplements (whey, casein, pea) are all effective sources for hitting your daily target.