Daily protein intake calculator
Estimate how much protein to eat each day based on your weight and physical activity level, with an indicative breakdown per meal. The calculation runs entirely in your browser.
How it works
Protein needs depend mainly on your body weight and your level of physical activity. This tool applies a range in grams per kilogram of body weight (g/kg) based on the profile you choose, then spreads the average target over the number of meals you enter to give you a rough per-meal amount.
Where do these g/kg ratios come from?
A sedentary person generally meets their needs with 0.8 to 1.0 g/kg per day. Active people or those doing endurance sports often go up to 1.2 to 1.6 g/kg, while people doing strength training or in a muscle-building phase aim for 1.6 to 2.2 g/kg to support recovery and muscle growth. These ranges are common benchmarks used in sports nutrition, not universal values.
Should protein be spread equally across meals?
Spreading your intake over 3 to 4 meals rather than concentrating it in one makes it easier to absorb and helps maintain muscle protein synthesis throughout the day. The breakdown suggested here is a simple average (target divided by the number of meals) and can be adjusted to your eating habits.
These results are provided for information only and do not replace the advice of a doctor, dietitian or nutritionist, especially in the case of kidney or liver conditions or special nutritional needs.
The calculation runs entirely in your browser: nothing you enter is sent to a server.