Daily protein calculator
Calculate how many grams of protein to eat per day based on your weight and goal.
General reference. Needs vary; consult a dietitian, especially with kidney issues.
How the calculation works
Protein needs are set in grams per kilo of body weight, and the "factor" changes with your activity level and goal:
protein (g/day) = weight (kg) × factor
- Sedentary: ~0.8 g/kg (minimum)
- Active / regular exercise: ~1.2–1.6 g/kg
- Muscle gain / strength training: ~1.6–2.2 g/kg
- Fat loss (preserve muscle): ~1.8–2.4 g/kg
Step-by-step example (70 kg, active)
70 × 1.6 = 112 g of protein per day, ~28 g across 4 meals.
What that looks like in food
Roughly: 100 g cooked chicken ~30 g; one egg ~6 g; 100 g beef ~26 g; one whey scoop ~24 g.
Why spread it out
The body uses ~20–40 g per meal better than all at once. Spreading over 3–5 meals helps satiety and muscle synthesis.
Examples
- 80 kg building muscle (2.0 g/kg): 160 g/day.
- 60 kg sedentary (0.8 g/kg): 48 g/day (reference minimum).
Frequently asked questions
Can I eat all protein in one meal?
Better to spread it over the day (3–5 meals) for better use.
Does too much protein harm the kidneys?
In healthy people, high-protein diets do not cause kidney damage. Those with existing kidney disease should follow medical guidance.
Do I need a supplement (whey) to hit the target?
Not necessarily. Whey is convenient, but you can hit the target with food alone. Supplements just make it easier.
Sources and references
Related calculators
BMR & calories
Calculate your basal metabolic rate (BMR) and how many calories you burn per day (TDEE).
Macros (macronutrients)
Split your daily calories into grams of carbs, protein and fat based on your diet.
Lean body mass
Estimate your lean body mass and fat mass with the Boer formula (weight, height, sex).
More Food calculators
See all →Updated on June 18, 2026 · by Rafael Rossi · Methodology & sources