Calculate your protein intake
This protein intake calculator uses a standard grams-per-kilogram target for your activity level. No account, no signup.
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How it works
Daily protein = body weight in kilograms × grams per kilogram for your activity level. For example, a 75 kg moderately active person: 75 × 1.6 = 120 g of protein per day.
| Activity level | Protein per kg |
|---|---|
| Sedentary | 0.8 g/kg |
| Light | 1.2 g/kg |
| Moderate | 1.6 g/kg |
| Active | 2.0 g/kg |
| Very active / building muscle | 2.2 g/kg |
Spread your total across meals. At 120 g per day, that is about 40 g per meal across 3 meals.
Frequently Asked Questions
How much protein do I need per day? It depends on body weight and activity. A sedentary adult needs about 0.8 grams per kilogram, while an active person training regularly needs about 1.6 to 2.2 grams per kilogram.
Is a protein intake calculator the same as a protein calculator? Yes. Both estimate the same thing: how many grams of protein to eat per day, usually from body weight and activity.
Is this medical advice? No. This is general information only. Talk to a doctor or registered dietitian before changing your diet, especially if you have kidney disease or any health condition.