Protein Intake Calculator
Protein requirements vary far more with what you are doing than with who you are. This calculator scales the target to your body weight and your goal.
Formula
Daily protein = body weight in kg × a multiplier for your goal
- Maintenance 0.8–1.0 g/kg
- Fat loss 1.2–1.6
- Muscle gain 1.6–2.2
- Endurance athlete 1.4–2.0
70 kg aiming for muscle gain: 70 × 1.6 to 70 × 2.2 = 112–154 g a day
How Much You Need
Requirements are expressed per kilogram of body weight per day:
- Sedentary adults: 0.8 g/kg — the official minimum to avoid deficiency
- Recreationally active: 1.2–1.4 g/kg
- Strength training: 1.6–2.2 g/kg
- Losing weight: towards the higher end, to protect muscle in a deficit
A 70 kg adult needs about 56 g at the sedentary minimum, rising to 112–154 g when training for strength.
The Minimum Is Not the Optimum
The 0.8 g/kg figure is set to prevent deficiency in the general population, not to support training adaptation. Research consistently finds better outcomes for active people well above it, which is why the ranges climb so steeply once training enters the picture.
Timing matters far less than the daily total, though spreading intake across three or four meals rather than one large serving appears to help.
Hitting the Target
For context: a chicken breast has roughly 30 g, a 150 g pot of Greek yoghurt about 15 g, three eggs about 18 g, and 100 g of lentils around 9 g.
Plant proteins are generally lower in one or more essential amino acids, so vegetarian and vegan diets benefit from variety across the day rather than relying on a single source. Very high intakes are not necessary for most people and are not more effective.
Quick Reference
| Weight | Maintenance | Fat loss | Muscle gain | Athlete |
|---|---|---|---|---|
| 60 kg | 48–60 g | 72–96 g | 96–132 g | 84–120 g |
| 70 kg | 56–70 g | 84–112 g | 112–154 g | 98–140 g |
| 80 kg | 64–80 g | 96–128 g | 128–176 g | 112–160 g |
| 90 kg | 72–90 g | 108–144 g | 144–198 g | 126–180 g |
Frequently Asked Questions
- How much protein do I need a day?
- From 0.8 g per kilogram of body weight if sedentary, up to 1.6 to 2.2 g if strength training. A 70 kg person therefore needs anywhere from 56 g to about 154 g.
- Do I need protein immediately after training?
- The daily total matters far more than the timing. Spreading intake across meals is useful; the narrow post-workout window is largely overstated.
- Can I get enough protein on a plant-based diet?
- Yes, with variety. Plant sources are often lower in particular essential amino acids, so combining across the day covers the gaps.
- Is high protein bad for the kidneys?
- In people with healthy kidneys there is no good evidence of harm at these intakes. Anyone with existing kidney disease should follow medical advice instead.