What is the Daily Protein Requirement Calculator?
This tool estimates how many grams of protein you should eat each day based on your body weight and how active you are. Protein needs are commonly expressed per kilogram of body weight: the official RDA is 0.8 g/kg for sedentary adults, while active people, lifters and athletes typically benefit from 1.2 to 2.2 g/kg.
How to use it
Enter your body weight, choose kilograms or pounds, then pick the activity/goal level that best matches you. The calculator converts pounds to kilograms automatically, multiplies by the chosen factor, and shows your total daily protein, a rough per-meal target across three meals, and the calories that protein provides (4 kcal per gram).
The formula explained
The core equation is $$\text{Protein (g)} = \text{Weight (kg)} \times \text{Factor}$$ The factor is the science-backed amount of protein per kilogram for your goal. Higher factors support muscle building, recovery from training, and preserving lean mass while cutting calories.
Worked example
A 70 kg active adult choosing the 1.2 g/kg factor needs $$70 \times 1.2 = 84 \text{ g}$$ of protein per day. Split across three meals that is about 28 g each, supplying roughly 336 kcal from protein.
FAQ
Should I use the RDA or a higher factor? The 0.8 g/kg RDA prevents deficiency in sedentary people. If you exercise, train with weights, or want to build or retain muscle, 1.6–2.2 g/kg is generally more appropriate.
Should I use total or lean body weight? For most people total body weight works well. Individuals with very high body fat may prefer to base intake on lean or goal weight to avoid overestimating.
Can I eat too much protein? For healthy people, intakes up to about 2.2 g/kg are well tolerated. Those with kidney disease should consult a doctor before increasing protein.
