Daily Protein Calculator
Find how many grams of protein you need per day based on your weight and goal, using g/kg ranges from scientific bodies, with a per-meal split.
Your details
grams / day
- Per meal28–37 g
- Energy from protein336–448 kcal
With kidney disease, pregnancy or breastfeeding, set targets with your doctor.
How is daily protein calculated?
Protein needs are expressed in grams per kilogram of body weight. The baseline for sedentary healthy adults is 0.8–0.83 g/kg. Age, exercise and weight loss raise it. With significant excess weight, using a height-based target weight gives more realistic numbers.
Daily protein (g) = weight (kg) × target (g/kg)
Protein needs by goal
| Situation | g/kg/day | For 70 kg |
|---|---|---|
| Sedentary adult | 0,8–1,0 | 56–70 g |
| Over 65 | 1,0–1,2 | 70–84 g |
| Regular exercise / endurance | 1,2–1,6 | 84–112 g |
| Preserving muscle during weight loss | 1,6–2,2 | 112–154 g |
| Muscle gain / resistance training | 1,6–2,0 | 112–140 g |
Spreading protein through the day
About 0.3–0.4 g/kg (20–40 g for most adults) per meal appears more effective for muscle protein synthesis than one large serving. Split your target over 3–4 meals.
High-protein foods
Chicken breast, turkey, fish, eggs, yogurt and cottage cheese are animal sources; lentils, chickpeas, beans, tofu and seeds are plant sources. Compare protein per 100 g on the protein ranking page.
Frequently asked questions
How many grams of protein should I eat per day?
About 0.8 g/kg for sedentary adults (≈56 g for 70 kg). Active people and those losing weight: 1.2–2.0 g/kg.
How much protein to build muscle?
Around 1.6 g/kg captures most of the benefit with resistance training; up to 2.0–2.2 g/kg may help some people.
Is too much protein harmful?
There is no strong evidence of harm up to about 2 g/kg in healthy adults. People with kidney disease should follow medical advice.
Why does protein matter when losing weight?
Adequate protein limits muscle loss during a deficit and improves satiety.