Daily Protein Calculator
Calculate the recommended daily amount of protein by weight, activity and goal.
Tip: Spread protein evenly through the day (20–40 g per meal) — the body doesn't absorb more than 40 g efficiently in a single meal.
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About this digital tool
The daily protein calculator estimates how many grams of protein you need each day according to your weight, activity level and goal. The base factor runs from 0.8 g/kg for a sedentary life, 1.3 g/kg for moderate activity, 1.8 g/kg for intense training up to 2.2 g/kg for bodybuilding, multiplied by an adjustment for the goal (maintenance, weight loss or muscle gain).
The calculator also shows how many grams of protein to have per meal, which helps spread it through the day. The result is an estimate for healthy adults. If you have kidney or liver disease, are pregnant or follow a special diet, the amount of protein should be set with your doctor or nutritionist.
How to use
- Enter your current weight (kg)
- Choose your physical activity level
- Choose the goal (maintenance, mass gain, weight loss)
- See the recommended daily grams
- See examples of foods to reach the target
Frequently asked questions
How many grams of protein should I eat per day?
Sedentary person: 0.8 g/kg (56 g for 70 kg). Moderate activity: 1.2–1.4 g/kg (84–98 g). Intense training/mass gain: 1.6–2.2 g/kg (112–154 g). Weight loss (preserving mass): 1.6–2.0 g/kg.
What are the best sources of protein?
Animal: chicken (31 g/100g), eggs (13 g each), Greek yoghurt (10 g/100g), fish (20–25 g/100g). Plant: lentils (25 g/100g dry, 9 g/100g cooked), tofu (8 g/100g).
Is too much protein harmful?
For people with healthy kidneys, up to 2.2 g/kg shows no evidence of harm. Above 2.5 g/kg there is no extra benefit and it burdens the kidneys of people with existing kidney problems.
How much protein do I need per kilogram of weight?
For sedentary people about 0.8 g/kg, for moderate activity about 1.3 g/kg, for intense training about 1.8 g/kg. For kidney or liver disease, the amount is set by the doctor.