Protein Calculator

Protein calculator at a glance#

A protein calculator estimates how many grams of protein you need each day from your body weight and activity level. The standard formula is grams per kilogram of body weight: about 0.8 g/kg for a sedentary adult, and 1.2 to 2.0 g/kg for active people and athletes building or repairing muscle. Multiply your weight in kilograms by the factor that matches your activity.

For example, a 70 kg sedentary adult needs about 70 times 0.8, which is 56 grams of protein per day. The same person training hard at 1.6 g/kg needs 70 times 1.6, which is 112 grams per day. If you know your weight in pounds, divide by 2.2 to get kilograms first: 154 lb is about 70 kg.

The 0.8 g/kg figure is the recommended dietary allowance for the average sedentary adult. Pregnant or nursing women, older adults guarding against muscle loss, and people recovering from illness also sit above the sedentary baseline.

Enter your weight, activity level and goal in the calculator above for your exact daily protein target. These figures are general guidelines, so individual needs vary with age, sex, health status and how hard you train.

What protein does in the body#

Protein is one of three macronutrients, alongside carbohydrate and fat, and supplies 4 calories per gram, the same as carbohydrate. Beyond energy, it builds and repairs tissue, and forms enzymes, antibodies, transport molecules like hemoglobin, and hormones like insulin. Proteins are chains of amino acids, and the sequence determines each protein’s shape and job. Of the 20 amino acids, 9 are essential, meaning your body cannot make them and you must get them from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

How much protein you need#

The recommended dietary allowance is 0.8 g per kg of body weight per day for a sedentary adult, and it rises with activity and certain life stages. Active people and athletes typically aim for 1.2 to 2.0 g/kg to support muscle repair and growth, and some strength athletes go up to about 2.2 g/kg. Older adults guarding against age-related muscle loss, pregnant or nursing women, and people recovering from illness or surgery also need more than the sedentary baseline. Your exact target depends on age, sex, body weight, activity, and health status.

Protein food sources#

Animal foods such as meat, fish, eggs, and dairy are complete proteins: they contain all nine essential amino acids. Good options include chicken breast, lean beef, fish, eggs, Greek yogurt, cottage cheese, and milk. Most single plant foods are incomplete, but combining sources across the day covers the full set. Plant-forward options include beans and rice, edamame, buckwheat, hemp and chia seeds, hummus with pita, and peanut butter. Soy and quinoa are complete plant proteins on their own.

Is too much protein a problem?#

For healthy people with normal kidney function, high protein intakes are generally handled well, especially with adequate water. The main caution is for people with existing kidney disease, where a high protein load adds strain from metabolizing nitrogen. If you have a kidney condition or another medical reason to limit protein, set your target with a clinician rather than a general formula.

Protein calculator FAQ#

How much protein do I need per day?#

The baseline is 0.8 g per kg of body weight for a sedentary adult, so a 70 kg person needs about 56 g a day. Active people and athletes usually aim for 1.2 to 2.0 g/kg, which is 84 to 140 g a day at 70 kg.

What are essential amino acids?#

They are the 9 amino acids your body cannot make and must get from food. A diet short on them over time can impair tissue repair and muscle maintenance. Animal proteins supply all 9; plant eaters cover them by varying sources.

Can a higher protein intake help with weight management?#

Yes. Protein is more filling than carbohydrate or fat and takes more energy to digest, so it can reduce overall intake. Paired with strength training, it also helps preserve lean mass while you lose fat.

What is the difference between complete and incomplete proteins?#

Complete proteins contain all 9 essential amino acids in useful amounts, found in animal foods and in soy and quinoa. Incomplete proteins, common in plants, lack one or more but combine into a complete profile across a day.

How do I calculate grams of protein for my weight?#

Multiply your weight in kilograms by your target g/kg. A 70 kg person at 0.8 g/kg needs 56 g a day; at 1.6 g/kg, 112 g. If you weigh in pounds, divide by 2.2 first: 154 lb is about 70 kg.