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Protein Intake Calculator Guide
Estimate a daily protein range based on your body weight and activity level. Protein needs rise with exercise, especially strength training, so the suggested range widens as you become more active.
The baseline (RDA) is about 0.8 g of protein per kg of body weight. Active people often aim for 1.2–2.0 g/kg, and those building muscle may go up to about 2.2 g/kg.
How Much Protein Do I Need?
Multiply your weight in kilograms by a factor for your activity. For example, a 70 kg active person lands around 84–98 g per day, while someone building muscle might aim for 112–154 g.
Spreading Protein Through the Day
Many people find it easier to hit their target by including protein at each meal rather than all at once. Good sources include meat, fish, eggs, dairy, beans, lentils, tofu, and protein-rich grains.
This is a general estimate for information only, not medical or nutritional advice. Individual needs vary with health, goals, and other factors — talk to a doctor or registered dietitian for guidance specific to you.
Related: Macro Calculator, TDEE Calculator, and Water Intake.
Frequently Asked Questions
How much protein do I need per day?
Roughly 0.8 g per kg of body weight at a minimum, rising to 1.2–2.2 g/kg for active people and those building muscle.
Does exercise increase protein needs?
Yes — strength training and endurance exercise raise protein needs to support muscle repair and adaptation.
Can I eat too much protein?
Very high intakes are unnecessary for most people; extremely high amounts should be discussed with a professional.
What foods are high in protein?
Meat, fish, eggs, dairy, beans, lentils, tofu, and some grains are all good protein sources.
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