Protein Intake Calculator
Wondering how much protein should I eat per day? This free protein intake calculator gives you a daily protein target in grams based on your body weight, activity level, and goal — plus a per-meal breakdown so you can spread it sensibly across the day.
Enter your numbers
Your results
| Protein rate used | — |
|---|---|
| Body weight (kg) | — |
| Per meal (3 meals) | — |
| Per meal (4 meals) | — |
General guidance: based on sports-nutrition ranges of 0.8–2.2 g/kg/day — this is an estimate, not medical advice. Talk to a doctor or registered dietitian for personal guidance.
How to use this calculator
Enter your body weight (toggle between lb and kg), pick the activity level that best matches your week, and choose your goal. Your daily protein target in grams appears instantly, along with a per-meal breakdown. Try different goals to see how losing fat or building muscle shifts your target.
How it works
The calculator uses the standard g/kg method: your protein target is your body weight in kilograms multiplied by a protein rate. A base rate is set by activity level — 1.0 for sedentary, 1.2 lightly active, 1.4 moderately active, 1.6 very active, and 1.8 for athletes — then adjusted for your goal: +0.2 g/kg when losing fat (to preserve muscle in a deficit), +0.0 for maintenance, and +0.3 g/kg when building muscle.
The combined rate is clamped to the widely used sports-nutrition range of 0.8–2.2 g/kg/day, and your target is shown as a range of ±0.2 g/kg around it. Assumptions: the target assumes healthy adults and typical body composition, so it is labeled general guidance. People who are very overweight, pregnant, older, or managing a medical condition should talk to a professional for personal guidance — this calculator is not medical advice.
Frequently asked questions
How much protein per day do I need to build muscle?
Active people aiming to build muscle typically do best with around 1.6–2.2 grams of protein per kilogram of body weight per day. This calculator nudges your target up by 0.3 g/kg when you select the “build muscle” goal. Remember that protein only works alongside progressive resistance training and enough total calories.
Is 100g of protein a day enough?
It depends on your body weight. For someone weighing around 70 kg (154 lb), 100 g is roughly 1.4 g/kg, which is fine for moderate activity. For a heavier person or an athlete, 100 g is likely too low — a 100 kg athlete may need closer to 200 g per day.
Can you eat too much protein?
In healthy people, studies have tested intakes well above 2.2 g/kg/day without adverse effects. Very high protein can displace other nutrients and is unnecessary for most goals. People with kidney disease or other medical conditions should get personalized guidance from a doctor before increasing protein.
Does protein timing matter?
Your total daily protein matters far more than exact timing. That said, spreading your intake across 3–4 meals of roughly 25–40 g each appears to support muscle maintenance slightly better than eating almost all of it in one meal.
What are good sources of protein?
Widely known examples:
- Chicken breast — ~31 g per 100 g
- Egg — ~6 g per large egg
- Greek yogurt — ~10 g per 100 g
- Tuna, lentils, tofu, and whey protein powder
Mixing animal and plant sources across the day helps cover all essential amino acids.
Should I eat more protein when trying to lose fat?
Yes — a slightly higher intake helps preserve muscle while you are in a calorie deficit and also improves satiety. This calculator adds 0.2 g/kg to your target when you select the “lose fat” goal.