Daily Protein Intake Calculator
Work out how many grams of protein you should eat each day from your body weight and activity level, and what that means per meal.
Recent
Formula
How the calculation works
Enter your body weight, choose your activity level and say how many meals you eat each day.
The tool multiplies your weight by a protein factor that rises from 1.6 grams per kilogram for a sedentary person to 2.0 for a very active one.
It divides the daily total by your meal count to show how much protein each meal should carry, which is easier to plan around.
Common mistakes
- Using the active factor while training only lightly, which overshoots the need and can crowd out carbohydrate and fat in the diet.
- Forgetting that protein also comes from rice, lentils and vegetables, so the extra supplement you add may not be needed at all.
When to use it
- Use it to plan meals around a daily protein target when you train for muscle or want to keep muscle while losing fat.
- Use it to check whether your current diet already reaches the target before you spend money on protein supplements.
Worked example
At 70 kg with a moderately active lifestyle the factor is 1.8, so the daily target is 126 g of protein. Split across 4 meals that is about 31.5 g per meal.
Common questions
Do I really need 2 grams of protein per kilogram?
Not unless you train hard most days, because 1.6 grams per kilogram suits most people and only serious strength training calls for the higher end.
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