Protein Intake Calculator
Protein needs vary with how active you are and what you are training for. Enter your weight and activity level to get your daily protein target in grams.
Protein Intake Calculator
Protein needs vary with how active you are and what you are training for. Enter your weight and activity level to get your daily protein target in grams.
- Based on
- 1.6 g per kg body weight
- Per meal (4 meals)
- 29 g
- Calories from protein
- 461 kcal
General health needs about 0.8 g/kg. Active people and those building muscle benefit from 1.6–2.2 g/kg, spread across the day.
This is an educational estimate, not medical advice. Consult a qualified professional.
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How much protein do you need?
The official minimum to prevent deficiency is 0.8 g of protein per kilogram of body weight per day. That is enough to avoid problems, but it is well below the amount that supports an active body, muscle growth, or fat loss.
This calculator scales your target to your goal:
- Sedentary: 0.8 g/kg — the basic requirement for general health.
- Active / general fitness: around 1.2 g/kg.
- Building muscle or strength: about 1.6 g/kg.
- Athletes or those in a calorie deficit: 2.0–2.2 g/kg to protect muscle.
Why protein matters
Protein supplies the amino acids your body uses to build and repair muscle, skin, enzymes and hormones. It is also the most satiating macronutrient, so a higher-protein diet helps control appetite, and it has the highest "thermic effect" — your body burns more energy digesting it than carbs or fat.
When you are losing weight, adequate protein is what tells your body to burn fat rather than muscle. This is why protein targets rise, not fall, during a calorie deficit.
Timing and sources
Total daily protein matters most, but spreading it across three to four meals of 20–40 g each maximises muscle protein synthesis. Good sources include lean meat, fish, eggs, dairy, beans, lentils, tofu and tempeh; combining plant proteins through the day covers all essential amino acids for vegetarians and vegans.
Very high intakes are safe for healthy people, but anyone with kidney disease should follow protein advice from their doctor.
Recommended protein sources
Convenient ways to hit your daily protein target.
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Frequently asked questions
How much protein should I eat per day?
General health needs about 0.8 g/kg of body weight. Active people benefit from 1.2–1.6 g/kg, and those building muscle or dieting do best at 1.6–2.2 g/kg, spread across the day.
Can I eat too much protein?
For healthy people, high-protein diets are considered safe. People with existing kidney disease should follow individualised advice from a healthcare professional.
Is plant protein as good as animal protein?
Yes, with variety. Animal proteins are complete on their own; eating a range of beans, grains, soy, nuts and seeds across the day provides all the essential amino acids from plants.
Sources & references
- Jäger R, Kerksick CM, Campbell BI, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, Murphy KT, McKellar SR, et al. "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength." Br J Sports Med. 2018;52(6):376–384.
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifestyles.com/tools/protein-intake-calculator