Protein Intake Calculator
Set your weight, activity, and goal — get instant daily protein targets with per-meal split.
Inputs
Results
Everyday Equivalents (approx.)
Note: These are illustrative equivalents and not a prescription. Adjust for your preferences, total calories, and any medical guidance.
Protein Intake Guide
How It Works
This calculator determines your daily protein requirement based on your body weight and activity level. It helps you balance nutrition to support muscle repair, growth, and general health.
Example Calculation
Calculation for a 70 kg individual who is Moderately Active:
Benefits & Use Cases
Plan Diet
Know exactly how much meat, dairy, or plant protein to include in your meals.
Muscle Growth
Essential for repairing muscle tissue torn during exercise and building strength.
Healthy Metabolism
Protein has a high thermic effect, helping maintain a healthy metabolism.
Frequently Asked Questions
Q1: How much protein do I need?
It varies significantly. A sedentary person needs about 0.8g per kg, while an athlete might need up to 2.2g per kg of body weight.
Q2: Can I take too much protein?
Yes. Excessive protein intake over a long period can strain the kidneys and lead to dehydration. Stick to recommended ranges.
Q3: Is protein only for athletes?
No. Protein is essential for everyone. It is the building block for bones, muscles, cartilage, skin, and blood.
Q4: What are good protein sources?
Excellent sources include eggs, chicken breast, fish, lentils, beans, tofu, Greek yogurt, and whey protein supplements.