Protein Calculator
Estimate your daily protein needs from your weight and activity.
How much protein
The standard guideline for most adults is 0.8 grams of protein per kilogram of body weight each day. People who exercise regularly often do better with more: about 1.2 to 1.4 g/kg for endurance training and 1.6 to 2.0 g/kg for strength training, according to sports nutrition guidance.
Example
With the starting values shown (Body weight 70 kg; Weight unit Kilograms; Activity level Regular exercise (about 150 minutes …), Protein per day comes out as 84. Other results include lower end of a sensible range: 71; upper end of a sensible range: 97; per meal if you eat three meals: 28.
Spreading protein across meals works well for most people. Older adults and people recovering from illness may need more, while people with kidney disease may need less, so those groups should speak with a doctor or dietitian.
This tool is for general information and is not medical advice. Talk to a doctor or other health professional about your own situation.
Frequently asked questions
Is more protein always better?
No. Beyond a certain level there is little extra benefit, and very high intakes are not right for everyone.
Does it matter where the protein comes from?
A mix of animal and plant sources works well. Choose foods you can eat regularly.
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