Protein Intake Calculator

Calculate your optimal daily protein intake based on weight, activity level, and fitness goal. See your target in grams per day.

πŸ₯© Protein Intake

Daily Protein

Recommended70 g/day
Range56 – 84 g/day
Per kg Body Weight1.0 g/kg

πŸ’‘ How Protein Needs Are Calculated

Protein needs vary by goal and activity. Sedentary adults: 0.8-1.0g/kg. Active individuals maintaining weight: 1.2-1.4g/kg. Building muscle: 1.6-2.2g/kg. Losing weight (preserving muscle): 1.4-1.8g/kg.

Higher protein intake helps preserve muscle during calorie restriction, increases satiety (feeling full), and has a higher thermic effect (more calories burned digesting it) compared to carbs or fat.

70 kg, moderate activity, building muscle: recommended protein = 140g/day (2.0g/kg). Range: 126-154g/day.

Protein Intake Calculator FAQ

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