Protein Calculator

Calculate your daily protein intake recommendation based on your weight, goals and activity level.

✓ Free to use ✓ Instant results ✓ Mobile friendly ✓ No sign-up needed

Weight (kg)

Goal

Daily Protein

Per Meal (4 meals)

g per kg bodyweight

🥩 Hit your protein targets easily

Why Protein Matters

Protein is essential for muscle repair, immune function and satiety. Intake needs vary by activity level and goals.

How much protein do I need per day?+

General recommendation: 0.8g/kg bodyweight. For muscle gain: 1.6–2.2g/kg. For fat loss: 1.8–2.4g/kg.

Can I eat too much protein?+

For healthy adults, high protein intake is generally safe. Those with kidney issues should consult a doctor.