What Is the Protein Intake Calculator?
The Protein Intake Calculator estimates how many grams of protein you should eat per day based on your body weight and activity level. Protein supports muscle repair, immune function, hormone production and satiety. While the basic recommended dietary allowance (RDA) is just 0.8 g per kilogram of body weight for sedentary adults, active people and athletes typically need considerably more — anywhere from 1.6 to 2.2 g per kilogram — to build and preserve lean muscle.
How to Use It
Enter your body weight in kilograms, then choose the activity level or goal that best matches your lifestyle. The calculator multiplies your weight by the appropriate protein factor and shows your recommended daily protein target, plus a suggested amount per meal if you split intake across four meals.
The Formula
The core formula is simply:
$$\text{Protein (g/day)} = \text{Body weight (kg)} \times \text{Factor}$$
Typical factors are: 0.8 (sedentary/RDA), 1.2 (lightly active), 1.6 (active or building muscle) and 2.0 (athlete or fat-loss while preserving muscle). Per-meal protein equals daily protein divided by the number of meals.
Worked Example
A 70 kg person who is active and building muscle uses a factor of 1.6: $$70 \times 1.6 = 112 \text{ g of protein per day}$$ Spread over 4 meals, that is \(112 \div 4 = 28\) g of protein per meal.
FAQ
Should I use my body weight or goal weight? If you have a lot of excess fat, using your target or lean body weight gives a more reasonable figure. Otherwise current body weight is fine.
Can too much protein be harmful? For healthy individuals, intakes up to about 2.2 g/kg are generally considered safe. People with kidney disease should consult a doctor before increasing protein.
Does timing matter? Total daily protein matters most, but spreading intake of 20–40 g across meals helps maximize muscle protein synthesis.
