Daily Protein Needs Calculator
Estimates the grams of protein you need each day from your weight and activity level.
Recent
Formula
How the calculation works
The daily protein is simply your weight times the grams per kilogram you choose.
A sedentary adult needs around 0.8 to 1.0 grams per kilogram, a regular exerciser 1.4 to 1.7, and heavy training up to 2.0.
The figure is a target, not a minimum you must hit exactly every day.
Common mistakes
- Using a heavy-training figure while doing little exercise, which is unnecessary.
- Forgetting that people with kidney conditions should ask a doctor before raising protein.
When to use it
- Use it to set a daily protein target for your weight and activity.
- It is not medical advice; it is a general guideline, not a prescription.
Worked example
A 70 kilogram person at 1.6 grams per kilogram needs 112 grams of protein a day.
Common questions
How much protein per kilogram?
Sedentary adults need about 0.8 to 1.0, regular exercisers 1.4 to 1.7 and heavy trainers up to 2.0 grams per kilogram.
Is more protein always better?
No, very high intakes bring no extra benefit for most people and should be checked with a doctor if you have kidney issues.
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