Protein Intake Calculator
Works out a daily protein range from your weight and goal.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
protein = body weight in kg × g per kg for your goal
The headline figure is the middle of the range for your goal.
What to watch out for
The 0.8 g per kg floor is the US Recommended Dietary Allowance. The figures for older adults come from the PROT-AGE group (Bauer and colleagues, 2013), for regular exercise from the joint position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine (Thomas and colleagues, 2016), and for muscle gain from Morton and colleagues (2018). Similar intakes are widely used during weight loss. If you carry a lot of body fat, these ranges can run high, so a weight in your healthy range is a fairer input.
Frequently Asked Questions
How much protein do I need a day?
At 70 kg, about 56–70 g for general health, or 112–154 g when building muscle.
Does it matter how I spread it across meals?
Daily total matters most. Spreading it across meals is a practical way to reach it.