Protein Intake Calculator
Quick answer
Estimate your daily protein needs in grams from your weight, training level and goal. Protein is the most important macronutrient for protecting and building muscle — whether you are training hard, dieting down or simply staying healthy.
Last updated:
Your details
Everything runs in your browser — nothing is stored or sent anywhere.
How the target is set
Base rate (g/kg): sedentary 0.8 · light 1.1 · regular training 1.6 · athlete/heavy 2.0
Fat-loss goal: +0.2 g/kg to help preserve lean mass in a calorie deficit
Daily protein (g) = rate × body weight (kg)
Protein and carbs provide 4 kcal per gram. Aim consistently across the week rather than perfecting every single day.
Worked example
- 1
A 65 kg woman who trains regularly uses the 1.6 g/kg rate.
- 2
65 × 1.6 = 104 g/day.
- 3
If her goal is fat loss: 65 × 1.8 = 117 g/day.
- 4
Across 4 meals that is about 26–29 g per meal — roughly a chicken breast plus a glass of milk.
Interpreting your protein target
| Your result | Category | What it means |
|---|---|---|
| 1.6 – 2.2 g/kg | Athletes / heavy strength training | The upper end of the range — spread across 3–5 meals and prioritised around training days and recovery. |
| 1.4 – 1.8 g/kg | Regular training | Covers most gym-goers and runners. The 1.6 g/kg default is a solid middle point. |
| 1.0 – 1.2 g/kg | Light activity | Enough for general daily movement and easy exercise. Needs stay lower without regular training stress. |
| 0.8 g/kg | Sedentary | The RDA for most adults — the baseline for health at a mostly inactive lifestyle. |
ISSN (International Society of Sports Nutrition) gram-per-kg guidelines — target your current body weight, or your goal weight if you are very overweight.
Frequently asked questions
Sources & further reading
Related calculators
Macro Calculator
Daily protein, carb and fat grams for your goal.
Open calculatorCalorie Calculator
Daily calories to maintain, lose or gain weight (TDEE).
Open calculatorLean Body Mass Calculator
Fat-free body mass estimate using the Boer equation.
Open calculatorPCOS Symptom Screener
Symptom-pattern screener — not a diagnosis
Open calculatorThis calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.