Comprehensive Calculator Guide
This calculator estimates your daily protein needs from your weight, activity and goal. The adult minimum is 0.8 g per kg, rising to 1.6 g or more for athletes. At 70 kg and moderately active you need about 84 g a day, or 28 g at each of three meals.
How much and how to spread it
The recommended dietary allowance of 0.8 g/kg prevents deficiency in most inactive adults. The International Society of Sports Nutrition suggests 1.4–2.0 g/kg for most people who exercise, and higher protein helps keep muscle during weight loss.
Spread intake over three or four meals. Roughly, 100 g of cooked chicken breast has about 30 g of protein and a large egg about 6 g. People with kidney or liver disease, and pregnant or breastfeeding women, should ask a doctor or dietitian.
How to Use
- 01Enter your weight.
- 02Choose your activity and goal.
- 03Read the daily grams and the amount per meal.
Formula Used
Daily protein = weight in kg × grams per kgPractical Examples
Example 1
70 kg × 1.2 = 84 g a day.
Example 2
80 kg × 1.6 = 128 g a day, about 43 g a meal.
Important Tips
- Include protein at breakfast.
- Mix animal and plant sources.
Common Mistakes to Avoid
- Counting the weight of food as grams of protein.
- Eating it all in one meal.
Frequently Asked Questions
- How much protein do I need a day?
- At least 0.8 g/kg; 1.2–2 g/kg if you train.
- How much to build muscle?
- Around 1.6 g/kg with resistance training.
- Is too much protein harmful?
- Moderately high amounts seem safe for healthy people; those with kidney disease should ask a doctor.