What Is the Daily Protein Intake Calculator?
This calculator estimates how many grams of protein you should eat per day based on your body weight and activity level. Protein supports muscle repair, satiety, immune function, and recovery from training. The recommended amount scales with how active you are: the standard dietary baseline is about 0.8 g per kilogram of body weight, while active people and athletes often benefit from 1.6–2.2 g/kg.
How to Use It
Enter your body weight in kilograms and pick the activity/goal level that best matches your lifestyle. The calculator multiplies your weight by the chosen protein factor and shows your daily target in grams, the calories that protein provides, and a per-meal split across three meals.
The Formula Explained
The core equation is simply $$\text{Protein} = \text{Weight} \times \text{Factor}$$ The factor ranges from 0.8 g/kg (sedentary minimum) to 2.2 g/kg (heavy strength training or dieting on a calorie deficit, where extra protein helps preserve lean mass). Because each gram of protein contains roughly 4 kilocalories, multiplying grams by 4 gives the energy contribution.
Worked Example
A 70 kg person who is active and building muscle picks the 1.6 g/kg level: \(70 \times 1.6 = 112\) g of protein per day. That equals \(112 \times 4 = 448\) kcal from protein, or about 37 g per meal across three meals.
FAQ
Is more protein always better? Beyond roughly 2.2 g/kg there is little added benefit for most people, and total calories still matter most for weight goals.
What if I weigh myself in pounds? Divide pounds by 2.205 to get kilograms before entering your weight.
Should I use lean body mass instead? For very high body-fat percentages, basing the factor on lean mass or goal weight can give a more accurate target.
