Daily protein intake calculator
It turns your body weight into daily protein grams using recognised recommendations, then splits it across your meals.
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How to use it
- Enter body weight, situation and meals per day.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Daily protein = weight × rate per kg. Inactive adult 0.8 g/kg (the RDA), older adults 1.0 to 1.2 g/kg (PROT-AGE group), regular exercisers 1.4 to 2.0 g/kg (International Society of Sports Nutrition).
Example
Inputs: Body weight = 70 kg, Situation = Inactive adult, Meals per day = 4. Result: Daily protein, lower end: 56 g/day; Daily protein, upper end: 56 g/day; Per meal, lower end: 14 g.
Limits and caveats
- People with kidney disease, pregnant women and special cases need amounts set by their doctor.
- For people with a lot of excess weight, using the goal weight may give a more realistic figure.
Questions about this tool
Is 0.8 g per kg enough?
It covers the needs of most healthy, inactive adults. People who train need more.
Is extra protein harmful?
In healthy people, studies show no known harm up to about 2 g per kg, but people with kidney disease need medical guidance.
Why split protein across meals?
Spreading it over 3 to 5 meals helps the body use it for muscle better than one large serving.