Protein intake calculator
Enter your weight and activity to estimate daily protein.
Protein intake calculator
Estimate your daily protein intake from your body weight (kg or lb), age, activity level and body composition. Protein supports muscle repair, satiety and recovery, and your needs rise with training and age.
How much protein per day?
Protein is set as grams per kilogram of body weight: about 0.8 g/kg for sedentary adults, 1.2–1.6 g/kg for regular training, and 2.0–2.2 g/kg for strength athletes or muscle gain. Example: a 70 kg active person ≈ 112 g/day at 1.6 g/kg.
Age and older adults
Needs rise with age. From 65 years, at least 1.2 g/kg is recommended to counter age-related muscle loss (sarcopenia), so this calculator raises the target for older adults even when activity is low.
Body composition
Enter your body-fat percentage and protein is based on your lean mass instead of total weight — more accurate at higher body fat, since fat mass needs little protein. Leave it blank to use total body weight.
Evidence and studies
Activity-based targets follow the ISSN position stand on protein and exercise (Jäger et al., 2017). The older-adult recommendation of 1.0–1.2 g/kg comes from the PROT-AGE study group (Bauer et al., 2013).
Frequently asked questions
Is more protein always better? No — beyond your needs there is little extra benefit. Spreading intake across 3–4 meals helps absorption.
Total weight or lean mass? Total weight is fine for most; enter body-fat % to switch to lean mass if you carry higher body fat.
This is general information, not medical advice.