Protein Intake Calculator
Calculate how much protein you need per day based on your weight, activity level and goal — from general health to muscle building.
Daily protein = body weight in kilograms × a gram-per-kilogram target. The targets here follow the common sports-nutrition ranges: 0.8 g/kg is the general population reference intake, while 1.2–2.0 g/kg covers active people through to strength athletes and those dieting to preserve muscle. People with kidney disease or other conditions affecting protein handling should follow medical advice instead.
Frequently asked questions
How much protein should I eat a day?
For general health, around 0.8 g per kilogram of body weight is the reference intake. Active people typically need 1.2 to 1.6 g/kg, and those training for muscle growth often target 1.6 to 2.2 g/kg.
How much protein do I need to build muscle?
Research generally supports around 1.6 to 2.2 g per kilogram of body weight per day for people doing regular resistance training. Beyond that range there is little extra benefit for muscle growth.
Can you eat too much protein?
For most healthy adults a high-protein diet is not harmful, but very high intakes offer no extra benefit and can crowd out other nutrients. People with kidney disease should follow medical advice on protein intake.
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