🍗 Protein Calculator
Work out your daily protein target in grams from your weight and training goal.
Quick answer: Multiply your weight in kg by a protein factor: 0.8 g/kg is the minimum for sedentary adults and 1.6–2.2 g/kg suits strength training. A sedentary 70 kg adult needs 56–70 g of protein a day.
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Protein Calculator inputs
Result
Daily protein
56 – 70 g
0.8–1 g per kg · Sedentary adult (RDA)
- Middle of range
- 63 g/day
- Per meal (4 meals)
- ≈ 16 g
- Calories from protein
- 252 kcal
Protein needs at 70 kg
| Activity / goal | g per kg | Grams per day |
|---|---|---|
| Sedentary adult (RDA) | 0.8–1 | 56 – 70 g |
| Adult over 65 | 1–1.2 | 70 – 84 g |
| Regular exercise / active | 1–1.4 | 70 – 98 g |
| Endurance training | 1.2–1.6 | 84 – 112 g |
| Strength training / building muscle | 1.6–2.2 | 112 – 154 g |
| Losing fat while lifting | 1.8–2.2 | 126 – 154 g |
How protein needs are calculated
Protein requirements are expressed per kilogram of body weight. The calculator multiplies your weight by the evidence-based range for your activity level or goal.
Protein (g/day) = body weight (kg) × protein factor (g/kg)
If you weigh yourself in pounds, divide by 2.2046 to get kilograms first – the calculator does this automatically.
Worked example
A sedentary adult weighing 70 kg: 70 × 0.8 = 56 g up to 70 × 1.0 = 70 g a day. If the same person starts lifting weights to build muscle, the target becomes 70 × 1.6 = 112 g to 70 × 2.2 = 154 g a day.
Recommended ranges
| Activity / goal | g per kg per day |
|---|---|
| Sedentary adult (RDA minimum) | 0.8–1.0 |
| Adults over 65 | 1.0–1.2 |
| Regular exercise | 1.0–1.4 |
| Endurance athletes | 1.2–1.6 |
| Strength training / muscle gain | 1.6–2.2 |
| Fat loss while lifting | 1.8–2.2 |
Tips for getting enough protein
- Spread intake over 3–5 meals of roughly 20–40 g each for best muscle protein synthesis.
- Good sources: eggs, dairy, fish, poultry, lean meat, tofu, tempeh, lentils and beans.
- A protein-rich meal or shake within a few hours after training supports recovery.
- Plant-based eaters can meet needs by combining legumes, grains, soy and seeds.
Protein and calories
Each gram of protein supplies 4 kcal, so 120 g of protein provides 480 kcal. Higher-protein diets help with weight loss because protein is the most filling macronutrient and costs more energy to digest than carbohydrates or fat. Pair a higher protein intake with resistance training to make sure the extra protein goes toward building and maintaining muscle.
For general information only – not medical advice. Consult a healthcare professional.
Frequently asked questions
How much protein do I need to build muscle?
Research supports about 1.6 g per kg of body weight per day as the point where extra protein stops adding measurable muscle for most people, with up to 2.2 g/kg as a safe upper target.
Is too much protein harmful?
For healthy people, intakes up to about 2 g/kg are considered safe. People with kidney disease should follow their doctor’s advice on protein limits.
Should I use my current or goal weight?
If you have a lot of excess body fat, using your goal weight (or a healthy weight for your height) gives a more realistic target.
Do older adults need more protein?
Yes. Experts recommend 1.0–1.2 g/kg for people over 65 to help counter age-related muscle loss, and more if they are active or recovering from illness.