Protein Intake Calculator
Estimate daily protein for your goals.
What would you like to do next?
Estimate your daily protein
Daily protein needs rise with your body weight and training load, with lifters and endurance athletes needing more than sedentary adults. Give your weight and choose how hard you train to see a sensible daily protein range in grams. The estimate runs from about 0.8 grams per kilogram for sedentary adults up to around 2 grams for athletes. Spreading protein across meals helps your body use it. Treat the range as a starting point rather than a prescription.
Reading the range
Aim toward the lower end for general health and the higher end if you train hard or are trying to add muscle.
Frequently asked questions
How much protein do I need?
Roughly 0.8 grams per kilogram for sedentary adults, rising toward 1.6 to 2.2 grams for very active people and those building muscle.
Can I eat too much protein?
Very high intakes are unnecessary for most people. If you have kidney concerns, check with a doctor before raising protein sharply.