Protein Intake Calculator
Calculate your recommended daily protein intake based on weight and activity level.
Assumptions used in this calculation
- Activity-level ranges: Uses general g/kg ranges (0.8 g/kg sedentary up to 2.2 g/kg athlete) drawn from common sports-nutrition guidance; individual needs vary with age, muscle mass, and specific goals.
About this calculator
Protein advice online ranges wildly, from "just eat a balanced diet" to "one gram per pound of bodyweight," and without a formula it's hard to know which end applies to you. This calculator ties the answer to two things that actually predict protein needs: body weight and activity level. Enter your weight and pick a level from sedentary to athlete, and it multiplies your weight in kilograms by a grams-per-kilogram range appropriate to that activity level (roughly 0.8 g/kg at the low end for sedentary adults up to 2.2 g/kg for athletes building muscle), returning a daily gram range rather than a single number. That range matters because protein needs aren't fixed, someone strength training four times a week genuinely needs more than someone who is largely sedentary, at the same body weight. Getting a personalized range in seconds beats either defaulting to generic dietary advice or trying to remember and apply the g/kg multiplier yourself.
Worked example
70 kg, active
Result: Recommended: 84-112 g/day
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