Daily Protein Intake Calculator
Work out how many grams of protein you need each day from your body weight and training status, and how to spread it across meals.
Short answer: The recommended minimum for sedentary adults is 0.8 g per kg of body weight. People who train regularly do better on 1.4-1.8 g, and those protecting muscle in a calorie deficit on 1.6-2.2 g. For a 70 kg person that is roughly 56 g, 98-126 g and 112-154 g respectively.
- Per meal (across 4 meals, g) —
- Meal 1 — g protein
- Meal 2 — g protein
- Meal 3 — g protein
- Meal 4 — g protein
Gains in muscle from extra protein flatten out at around 1.6 g per kg of body weight (Morton et al., Br J Sports Med 2018). The 0.8 g/kg floor is the recommended minimum for sedentary adults.
This result is an estimate based on published formulas and is not medical advice.
Fill in the fields above to see your result. Everything updates automatically as you change the values.
Why is it calculated per kilogram?
Protein needs scale largely with lean body mass — the tissue that has to be maintained and repaired. Total body weight is a practical proxy for that and works well enough for most people.
The exception: for people carrying substantial excess weight, calculating from total weight can produce a target that is higher than necessary. Using goal weight or lean mass is more accurate in that case.
How should I spread it across meals?
The daily total matters more than the distribution. That said, spreading protein through the day is somewhat more efficient for muscle protein synthesis than taking it all in one meal.
Practical approach: divide your target across 3-4 meals and aim for at least 20-30 g in each. Breakfast is where most people fall short — eggs and cheese are a good start, but the quantity is usually too small.
Is too much protein harmful?
In people with healthy kidneys there is no strong evidence that high protein intake causes harm. The widely repeated claim that "protein strains the kidneys" has been carried over incorrectly from the context of existing kidney disease.
That said, more is not always better: intakes above 2.2 g per kg have not been shown to add benefit, and those calories might have been more useful as carbohydrate or fat for performance or satiety.
If you have kidney disease, liver disease or are pregnant, discuss protein intake with a doctor.
Example figures
Daily protein range by body weight and situation. Figures come from 0.8-1.0 g per kg (sedentary), 1.4-1.8 g (training regularly) and 1.6-2.2 g (in a deficit).
| Weight | Sedentary | Training regularly | In a deficit |
|---|---|---|---|
| 50 kg | 40–50 | 70–90 | 80–110 |
| 60 kg | 48–60 | 84–108 | 96–132 |
| 70 kg | 56–70 | 98–126 | 112–154 |
| 80 kg | 64–80 | 112–144 | 128–176 |
| 90 kg | 72–90 | 126–162 | 144–198 |
| 100 kg | 80–100 | 140–180 | 160–220 |
This table shows example profiles, not your own result. Enter your details in the calculator above to get yours. Figures come from the Mifflin-St Jeor equation and are estimates.
Frequently asked questions
How much protein should I eat per day?
If you are sedentary, 0.8 g per kg is adequate. With regular training 1.4-1.8 g, and in a deficit while protecting muscle 1.6-2.2 g. For 70 kg that ranges from 56 g to 154 g.
Why is protein calculated per kilogram of body weight?
Because the requirement scales with the amount of tissue to be maintained. Body weight is a practical proxy. With substantial excess weight, calculating from goal weight or lean mass is more accurate.
How much protein can the body absorb in one meal?
The body absorbs nearly all the protein in a meal; "anything over 30 g is wasted" is a persistent myth. Spreading protein through the day is modestly better for muscle protein synthesis, but nothing is thrown away.
Is plant protein enough?
Yes, with a little more attention. Individual plant sources can have incomplete amino acid profiles; combining legumes and grains covers the gap. Raising the target by 10-20% is a common recommendation for plant-based diets.
Do I need protein powder?
Not necessary, just convenient. If you can hit your target from food, you do not need it. Powder helps with high targets or when time is short; nutritionally it holds no advantage over whole food.
Sources
- Mifflin MD, St Jeor ST et al. — A new predictive equation for resting energy expenditure in healthy individuals (1990)
- National Academies of Sciences — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein and Amino Acids (2005)
- World Health Organization — Healthy diet
- USDA FoodData Central — Food composition database
Last updated: · This tool is for general information only. Consult a doctor or registered dietitian if you are pregnant, breastfeeding, managing a chronic condition or taking medication.