Protein Intake Calculator
Find out how much protein you should eat each day based on your body weight and activity level, from general health to muscle building.
Why protein matters
Protein is one of the three macronutrients and is essential for building and repairing tissue, making enzymes and hormones, supporting your immune system and maintaining muscle. Unlike fat and carbohydrate, your body has no large store of protein to draw on, so you need a regular supply from food. Getting enough protein becomes especially important when you are physically active, building muscle, recovering from illness or injury, or getting older, when muscle loss accelerates.
How much protein do you need?
The minimum recommended intake for sedentary adults is about 0.8 grams of protein per kilogram of body weight per day — enough to prevent deficiency. However, optimal intake for health, fitness and muscle maintenance is often higher. Active people generally benefit from around 1.2 grams per kilogram, endurance athletes a little more, and those building muscle through strength training often aim for 1.6 to 2.0 grams per kilogram. This calculator adjusts the figure to your activity level.
Getting enough protein
Protein is found in both animal and plant foods. Rich sources include meat, poultry, fish, eggs and dairy, as well as legumes, beans, lentils, tofu, tempeh, nuts and seeds. Spreading your protein across the day — including some at each meal — helps your body use it more effectively than loading it all into one meal. If you follow a vegetarian or vegan diet, combining a variety of plant proteins ensures you get all the essential amino acids your body needs.
Can you eat too much protein?
For most healthy people, higher protein intakes within the ranges above are safe and well tolerated. Very high intakes are rarely necessary and offer little additional benefit for most people. If you have kidney disease or another medical condition affecting protein metabolism, you should follow your doctor's or dietitian's advice rather than these general guidelines, as your needs may be different. When in doubt, a registered dietitian can tailor a target to you.
Frequently Asked Questions
Sedentary adults need about 0.8 g of protein per kg of body weight daily. Active people benefit from around 1.2 g/kg, and those building muscle often aim for 1.6 to 2.0 g/kg. This calculator gives a figure based on your weight and activity level.
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Sources & References
- 1.U.S. Institute of Medicine. Dietary Reference Intakes for protein (RDA).
- 2.International Society of Sports Nutrition. Position stand: protein and exercise.
- 3.Harvard T.H. Chan School of Public Health. Protein — The Nutrition Source.
LifeCheckIQ content is based on peer-reviewed research, recognised clinical guidelines, and authoritative medical sources, and is reviewed by Deborah Adotso, General Nurse, for clinical accuracy.
Medical Disclaimer: This tool is for informational and educational purposes only. Results are not a medical diagnosis. Always consult a qualified healthcare professional for medical advice, diagnosis, or treatment. In an emergency, call your local emergency number or visit the nearest hospital immediately.