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Protein Intake Calculator

Protein is essential for muscle repair, immune function, and overall health. Your ideal daily protein intake depends on your body weight and how physically active you are. This calculator provides a personalized range based on evidence-backed guidelines for different activity levels.

Quick Answer

Most adults need 0.8 g/kg of body weight daily. Active individuals and strength trainers benefit from 1.2–2.4 g/kg for optimal muscle recovery.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter your weight and activity level to calculate your protein needs.

How the Formula Works

  1. Enter your body weight in pounds or kilograms.

    If metric, weight is converted: lbs = kg × 2.205

  2. Select your activity level to determine the protein multiplier range.

    Sedentary: 0.36–0.54 g/lb | Lightly Active: 0.5–0.7 g/lb | Moderate Exercise: 0.6–0.8 g/lb Strength Training: 0.7–1.0 g/lb | Intense Training: 0.8–1.2 g/lb | Cutting: 0.9–1.3 g/lb

  3. Multiply your weight by the min and max multipliers to get your range.

    Min Protein = Weight(lbs) × Lower Multiplier Max Protein = Weight(lbs) × Upper Multiplier

  4. The recommended intake is the midpoint of your personalized range.

    Recommended = (Min + Max) ÷ 2

Methodology & Sources

Reviewed and updated March 28, 2026 · Prepared by GetHealthyCalculators Editorial Team

This calculator estimates protein needs using body-weight-based intake ranges commonly used in sports nutrition and general fitness guidance. It is meant to give a practical range, not a rigid prescription for every individual or clinical condition.

References

  • Nutrition and Athletic Performance · Academy of Nutrition and Dietetics, Dietitians of Canada, and ACSM
  • Dietary protein intake and human health · Food & Function

Limitations

  • These ranges are general guidelines and may not apply to individuals with kidney disease or other medical conditions that require protein restriction.
  • Protein needs can vary based on body composition — someone with more lean mass may need more protein than someone of the same weight with less muscle.
  • Age, pregnancy, and recovery from illness or surgery can affect protein requirements.
  • This calculator does not account for protein timing or distribution across meals.

Frequently Asked Questions

How much protein do I need per day?
Daily protein needs vary by activity level. Sedentary adults need about 0.36 grams per pound of body weight, while those doing intense training or cutting may need 0.8-1.3 grams per pound. Use this calculator to get a personalized recommendation.
Does protein intake depend on activity level?
Yes. Physical activity — especially resistance training — increases the demand for protein to support muscle repair and growth. More active individuals and those building muscle need significantly more protein than sedentary people.
Can I eat too much protein?
For most healthy adults, eating more protein than needed is not harmful and is simply used for energy. However, individuals with kidney disease should consult a healthcare provider, as excess protein can strain the kidneys in those with pre-existing conditions.
What are good sources of protein?
High-quality protein sources include chicken, fish, eggs, dairy, legumes, tofu, and protein supplements like whey or plant-based powders. A varied diet with multiple protein sources helps ensure you get all essential amino acids.
Should I spread protein intake across meals?
Research suggests distributing protein evenly across 3-4 meals per day (about 25-40 grams per meal) may optimize muscle protein synthesis compared to consuming most of your protein in a single meal.
Should I base protein on my goal weight or current weight?
For most people, current body weight works well as a practical starting point. If you have a high body fat percentage and want a more tailored estimate, lean body mass can be a better anchor for protein planning.
Do older adults need more protein?
Often yes. Older adults may benefit from a higher protein intake to help preserve muscle mass and strength as they age, especially if they are physically active or recovering from illness.

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