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Protein Requirement Calculator

Enter your weight and activity level to find your daily protein target.

How it is calculated

Enter body weight in kilograms and choose an activity level. Each level maps to a fixed protein rate in grams per kilogram per day: sedentary 0.8, light 1.2, moderate 1.5, active 1.8, athlete 2.2. The daily target is protein (g) = weight × rate, rounded to whole grams. The per-meal figure is simply daily / 3, i.e. the target split across three equal meals. If no level is given or the value is not recognised, the tool uses moderate (1.5 g/kg). Weight must be above zero. The rate depends only on the activity level you pick, not on age, sex, goal or kidney health, so it is a general planning figure; people with medical conditions or special diets should take advice from a dietitian or doctor.

Worked example

A 70 kg person who trains hard most days picks the active level, which uses 1.8 g/kg. Daily target: 70 × 1.8 = 126, shown as 126 g. The rate appears as 1.8 g/kg. Split over three meals: 126 / 3 = 42, so 42 g per meal. With the sedentary level the same person would get 70 × 0.8 = 56 g, less than half as much.

Try this example →

Common mistakes

  • Entering weight in pounds. The field expects kilograms; typing 154 instead of 70 more than doubles the target.
  • Picking the athlete level because you exercise a few times a week. It applies 2.2 g/kg, the top of the scale, and the extra protein is wasted for most recreational routines; light or moderate is usually closer.
  • Reading the per-meal figure as a rule. It is just one third of the daily total; if you eat four meals or snack, divide the daily number by the meals you actually have.
  • Counting the weight of the food instead of its protein. 126 g of protein is not 126 g of chicken; check the protein content per 100 g on the label.
  • Using the result as a clinical prescription. People with kidney disease, pregnancy or other conditions need individual advice.

Sources

About this calculator

Daily protein needs are commonly estimated as grams of protein per kilogram of body weight, scaled to activity level: roughly 0.8 g/kg for a sedentary adult (the general RDA baseline), rising to about 1.2–1.6 g/kg for moderately active individuals doing regular exercise, and 1.6–2.2 g/kg for athletes or people doing intense strength or endurance training, where higher intake supports muscle repair and growth.

Dietitians, athletes and bodybuilders use this scaling to set a personalized daily protein target, since the RDA baseline is calibrated to prevent deficiency in a largely inactive population and understates what's needed to support recovery and muscle protein synthesis at higher training loads. Sports-nutrition position stands put most athletes somewhat lower, at 1.2–2.0 g/kg a day (Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine, 2016) or 1.4–2.0 g/kg (International Society of Sports Nutrition, 2017), so the tool's 2.2 g/kg athlete level sits just above those ranges.

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Comments (1)

  • Editorial team

    Each activity level maps to one fixed grams-per-kilogram rate, so the result is a rough target based on body weight alone and cannot reflect your goals, age or diet. The 0.8 figure is the general baseline for sedentary adults, not an ideal. If you have a kidney condition or are pregnant, check any target with your doctor. How many meals do you split your protein over?

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