Daily Protein Intake Calculator
Enter your weight, pick your goal and the number of meals to get a daily protein target.
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Formula
Daily protein (g) = body weight (kg) × grams per kg for your goal
| Goal | g per kg |
|---|---|
| General health | 0.8 |
| Active lifestyle | 1.2 |
| Endurance training | 1.4 |
| Building muscle | 1.6 |
Protein per meal = daily protein ÷ meals
Worked example
70 kg, building muscle, 4 meals: 70 × 1.6 = 112 g a day, and 112 ÷ 4 = 28 g per meal.
Frequently asked questions
How much protein do I need per day?
For general health the common reference is 0.8 g per kg of body weight, so 65 kg needs about 52 g a day. Active people and athletes are often advised 1.2 to 1.6 g per kg.
How much protein to build muscle?
Sports nutrition guidance commonly suggests about 1.6 g per kg. At 70 kg that is 112 g a day, or 28 g across 4 meals.
Is it better to spread protein across meals?
Spreading intake over several meals is a common recommendation. This calculator simply divides your daily total by the number of meals: 112 g over 4 meals is 28 g each.
Can too much protein be harmful?
Healthy adults generally tolerate higher intakes, but people with kidney disease or other conditions may need to limit protein. Ask a doctor or dietitian before changing your diet significantly.