How to use this calculator
- Enter your body weight.
- Choose the activity level or goal that fits you best.
- Spread the daily total across 3–5 meals for best use. About 20–40 g per meal is a common target.
Formula
Protein needs scale with body weight. The adult RDA of 0.8 g/kg prevents deficiency in sedentary people; active people, older adults and those building muscle or losing weight benefit from more.
Protein (g/day) = body weight (kg) × g/kg for your level
Strength training: 1.6–2.2 g/kg (International Society of Sports Nutrition)
Example
- 75 kg, regular exercise (1.1–1.4 g/kg).
- Range 82–105 g/day; midpoint ≈ 94 g/day, about 23 g over 4 meals.
Frequently asked questions
Can too much protein be harmful?
For healthy people, intakes up to about 2 g/kg appear safe. People with kidney disease should follow their doctor's advice.
Should I use my current or goal weight?
If you have a lot of body fat, using your goal weight or lean body mass gives a more realistic target.
Do plant proteins count?
Yes. Combining different plant sources (legumes, grains, soy, nuts) provides all essential amino acids. Some people aim slightly higher on plant-based diets.