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Daily protein is body weight in kilograms multiplied by a grams-per-kilogram factor matched to your activity level: 0.8 sedentary, 1.2 lightly active, 1.6 moderately active, 2.0 very active, 2.2 athlete. The daily total is also split across three meals as a simple planning guide. Results are estimates for healthy adults, not medical advice, talk to a dietitian or doctor about your own needs.
The whole calculation is one multiplication: body weight in kilograms times a protein factor in grams per kilogram. The factor rises with activity because training, recovery and muscle repair all consume amino acids.
Worked example, a 75 kg moderately active person: 75 × 1.6 = 120 g of protein per day, or about 40 g per meal across three meals.
Note that the 0.8 g/kg sedentary figure is the official RDA, a minimum to prevent deficiency, not an optimum for people who move. Committed athletes training daily use the 2.2 factor at the top of the range.
Enter your body weight in kilograms (divide pounds by 2.2) and pick the activity level that honestly matches your week. Click Calculate to get your daily gram target plus a per-meal split.
If your BMI is 30 or above, base the calculation on your goal weight rather than your current weight, using full body weight overshoots the target by a wide margin.
General health on a sedentary lifestyle: 0.8–1.0 g/kg. Regular exercisers maintaining weight: 1.2–1.6 g/kg. Building muscle with resistance training: 1.6–2.2 g/kg, research shows little extra benefit beyond about 2.2.
Losing fat while keeping muscle: 1.6–2.4 g/kg, since a calorie deficit raises protein needs. Older adults (65+): 1.0–1.2 g/kg at minimum to fight age-related muscle loss, and many do better nearer 1.2–1.6.
Evidence favours spreading protein across 3–4 meals of 20–40 g rather than loading it all at dinner, even distribution supports muscle protein synthesis and keeps you fuller between meals. Total daily intake matters far more than exact workout timing, though eating some protein around training helps recovery.
A day at 120 g might look like: eggs and Greek yoghurt at breakfast (30 g), chicken and rice at lunch (40 g), a shake or cottage cheese as a snack (25 g), fish and vegetables at dinner (25 g).
No, powder is convenience, not a requirement. Eggs, chicken, fish, dairy, beans, lentils and tofu can hit any target on this page; the calculator does not care where the grams come from.
Powder earns its place when whole food is impractical: post-workout, travel, or very high targets. If you use it, a 25–30 g scoop of whey or a plant blend is the standard serving. And while high protein intakes are generally considered safe for healthy people, anyone with kidney disease should get professional advice before increasing intake significantly.
It depends on weight and activity. The RDA minimum is 0.8 g/kg (about 56 g for a 70 kg adult). Active people do better at 1.2–1.6 g/kg, muscle builders at 1.6–2.2 g/kg. Enter your numbers above for your personal target.
Multiply your body weight in kilograms by a grams-per-kilogram factor: 0.8 sedentary, 1.2 lightly active, 1.6 moderately active, 2.0 very active, 2.2 athlete. Example: 80 kg × 1.6 = 128 g per day.
Aim for 20–40 g per meal across 3–4 meals, even distribution beats one giant protein dinner for muscle building and satiety. The calculator above shows your per-meal split automatically.
For a smaller or lightly active person, often yes. A 70 kg person training for muscle gain needs roughly 112–154 g, so 100 g would fall short. It always depends on your weight and goal.
Yes. Powder is optional convenience, eggs, chicken, fish, dairy, beans, lentils and tofu cover any target. Hit your daily grams from whole foods first and treat powder as a backup.
Within common fitness ranges (up to about 2.2–2.4 g/kg), high protein is generally considered safe for healthy individuals. People with kidney disease or other medical conditions should consult a doctor before increasing intake.
Total daily protein matters far more than precise timing. Eating protein within a few hours around your workout can support recovery, but hitting your daily target is what drives results.
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