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Protein Intake Calculator

Daily protein based on weight and training goal.

Improving fitnessStep 5 of 6

Best for: Use it when training, dieting, or trying to keep muscle while losing fat.

Complete guide
See benchmark ranges Why this result happened View assumptions
Country (units):

Input

How it's calculated & sources
The Protein Intake Calculator uses the standard formula for this calculation. It runs entirely in your browser, so your inputs are never uploaded. Figures are educational estimates, not professional advice — verify important decisions with a qualified expert. Last reviewed June 2026.
Key assumptions
  • Guidance of grams per kg of body weight
  • Varies with training intensity

Educational estimate only — not medical advice. Consult a qualified healthcare professional for decisions about your health.

Free & no sign-up · runs entirely in your browser. Results are estimates for general information, not professional advice — verify important decisions with a qualified expert. Last reviewed June 2026.

How it works

Protein g/day = weight × factor

Sedentary 0.8 · Active 1.4 · Muscle gain 1.8 · Cutting 2.2 g/kg

Example

70 kg active person → 70 × 1.4 = 98 g protein/day.

Frequently asked questions

Is too much protein bad?+

Healthy kidneys handle 2–2.5 g/kg fine. Stay hydrated.

Continue your journey

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Total Daily Energy Expenditure for any activity level.
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Macro Calculator
Daily carbs, protein and fat for any goal and split.

Complete guide

Quick answers

Short, sourced answers to the questions people (and AI assistants) ask most.

What is Protein Intake?
A protein-intake calculator estimates how many grams of protein you should eat per day for your weight and goal \u2014 maintenance, muscle gain or fat loss.
Why does Protein Intake matter?
It feeds BMI, calorie, body-fat and dosing calculations.
How is Protein Intake calculated?
It multiplies your body weight by a goal-based factor (grams per kg). Formula: Protein (g/day) = body weight (kg) \u00d7 factor.
What is a good protein intake?
~1.6-2.2 g/kg/day for active people
What are common protein intake mistakes?
Needs rise with training
When should you use the Protein Intake Calculator?
Use it when training, dieting, or trying to keep muscle while losing fat.

What is the Protein Intake Calculator?

A protein-intake calculator estimates how many grams of protein you should eat per day for your weight and goal \u2014 maintenance, muscle gain or fat loss.

How the Protein Intake Calculator works

It multiplies your body weight by a goal-based factor (grams per kg).

Protein (g/day) = body weight (kg) \u00d7 factor
  • weight — Body weight in kg
  • factor — 0.8 sedentary \u00b7 1.2\u20131.6 active \u00b7 1.6\u20132.2 building muscle
  1. Enter your weight — your body weight, entered in kilograms or pounds.
  2. Enter your activity level — how much you move and exercise in a typical week, from sedentary to very active.
  3. Read the result, then change any input to compare scenarios instantly — the Protein Intake Calculator recalculates as you type.

Understanding the inputs

What each value means, why it matters, and a typical range — so you can fill in the calculator with confidence.

Weight

Your body weight, entered in kilograms or pounds.

Why it matters:
It feeds BMI, calorie, body-fat and dosing calculations.
Typical range:
Varies by person; tools accept metric or imperial.
How it affects results:
  • Higher: Raises BMI and calorie needs.
  • Lower: Lowers BMI and calorie needs.

Common mistake: Mixing units - entering pounds where kilograms are expected.

Activity Level

How much you move and exercise in a typical week, from sedentary to very active.

Why it matters:
It multiplies your resting calorie burn into your real daily needs (TDEE).
Typical range:
Sedentary to very active, multiplying BMR by about 1.2 to 1.9.
How it affects results:
  • Higher: Higher daily calorie needs.
  • Lower: Lower daily calorie needs.

Common mistake: Overestimating it - most people sit more than they think.

Benchmark reference

What counts as poor, average or excellent for this metric.

Protein Intake

Average1.6-2.2 g/kg/day

Source: Sports-nutrition consensus ranges · Updated June 2026

Typical values

Protein Intake:
~1.6-2.2 g/kg/day for active people

Common interpretation errors

  • Needs rise with training
  • Spread intake across the day

What impacts results most

  1. 1.
    Body weight (High impact)Protein needs scale with body weight.
  2. 2.
    Activity / goal (High impact)Training and muscle goals raise the target.

Key assumptions

  • Guidance of grams per kg of body weight
  • Varies with training intensity

Protein needs by goal

Sedentary adult0.8 g/kg
Active / general fitness1.2\u20131.6 g/kg
Building or keeping muscle1.6\u20132.2 g/kg

Worked example

Inputs: Body weight 70 kg, active/strength goal Calculation: 1.6–2.2 g protein per kg Result: 112–154 g/day What it means: Spread it across meals; needs rise with training intensity.

Related concepts

How Protein connects to the concepts around it.

Macros:
The split of calories into protein, carbs and fat.
Calories:
Daily food energy for losing, keeping or gaining weight.
One-Rep Max:
The most you can lift once, a strength benchmark.
Lean Body Mass:
Body weight excluding fat.

Fitness learning path

A sensible order to learn these concepts.

Body CompositionLean Body MassProteinOne-Rep Max

Reviewed sources & methodology

Methodology: Professional Estimate · Last reviewed June 2026.

Keywords: protein, intake.

This tool is for general information only and is not medical advice. Consult a qualified healthcare professional for decisions about your health.

Reviewed by the Free Tools Galaxy editorial team · Updated June 2026 · Calculated privately in your browser.

Frequently asked questions

Is the Protein Intake Calculator free to use?+

Yes. Every tool on Free Tools Galaxy is 100% free, runs in your browser and requires no signup.

How accurate is the Protein Intake Calculator?+

Protein Intake Calculator uses the standard protein intake formula in double-precision arithmetic, so the same inputs always produce the same result and you can verify any figure by hand. It is an educational estimate — real-world outcomes depend on your actual rates, rules and assumptions.

Do you store my inputs?+

No. The Protein Intake Calculator runs entirely in your browser. Nothing is uploaded or saved to a server.

Can I use the Protein Intake Calculator on mobile?+

Yes — the interface is fully responsive and works on phones, tablets and desktops.

What are common mistakes to avoid?+

The most frequent mistake is mixing units. Double-check your inputs use a single, consistent unit before clicking Calculate.

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Daily protein based on weight and training goal.

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