Protein Intake Calculator
Calculate your daily protein requirement based on your weight, goals and activity level.
About this calculator
The Protein Intake Calculator gives a single clear daily target. Enter your weight and pick an intensity level, from 0.8 g per kg for a sedentary adult to 2.4 g per kg for a hard-training athlete, and it returns your total grams, the amount per meal and your grams per kg.
It also lists common protein sources with their protein per serving, which helps you plan meals around the number. Use it as a planning tool, and adjust with your doctor or dietitian if you have a medical condition.
How to use it
- Enter your Weight in kg.
- Choose your Protein Goal from the list.
- Press Calculate to see the daily target and the per-meal split.
Calculation
Daily protein = Weight × factor, with factors of 0.8, 1.2, 1.6, 2.0 and 2.4 g per kg. Per meal = Daily ÷ 3. Aim for 20 to 40 g in each main meal.
Worked example
70 kg at 1.6 g per kg
| Daily target | 112 g |
| Per meal (3 meals) | 37 g |
| Per kg | 1.6 g |
That is roughly two eggs at breakfast (12 g), a bowl of dal and paneer at lunch (25 g) and chicken or soy at dinner (30 g), plus a snack.
This tool gives general information, not medical advice. Talk to a doctor or dietitian before making changes to your diet, exercise or medication.
Tips and common mistakes
- 1.6 g per kg is a reliable target for most people who exercise.
- Use the higher factors for short cutting phases or heavy training.
- Eat protein within a few hours after training, though total daily intake matters most.
- Check labels. Protein bars vary from 5 to 30 g.
- Drink enough water when eating more protein.
Frequently asked questions
How many grams of protein do I need?
Weight in kg times 0.8 to 2.4, depending on your goal.
What is the RDA for protein?
0.8 g per kg of body weight for adults.
Should I eat protein before or after a workout?
Either works. Total daily intake matters more than timing.
Is plant protein as good as animal protein?
It can be, if you eat a variety and enough total protein.
Can I get 112 g from food?
Yes, with dairy, eggs, legumes, meat or fish and soy.
Does age change needs?
Older adults benefit from higher intakes, about 1.0 to 1.2 g per kg.