What “daily protein” really means
Protein is the raw material your body uses to build and repair muscle, skin, enzymes and hormones. Unlike fat or carbohydrate, you don’t keep a large reserve of it, so you need a steady supply every day. The practical question is simple: how many grams should you actually eat? The answer depends mostly on your body weight and your activity level or goal.
This calculator uses the same method dietitians and coaches use every day: multiply your weight in kilograms by a grams-per-kilogram factor (g/kg). The official floor for a healthy, sedentary adult is 0.8 g/kg — that’s the RDA, the recommended daily allowance. From there, the more you train and the more muscle you want to build, the higher the factor climbs, up to the 2.2 g/kg often suggested for strength athletes. Everything runs in your browser; nothing you type is sent or stored.
How to use it
- Enter your body weight. If you think in pounds, switch the unit to lb and the tool converts to kilograms for you (1 lb = 0.45359 kg).
- Pick your goal or activity level. Each option already carries its factor.
- Read your grams of protein per day in the result box. It also suggests how much to aim for per meal across 3 to 4 meals.
- Scan the factor table to see how your target would shift if you moved up or down a level.
The method: grams = weight × factor
The formula is direct:
protein (g/day) = weight (kg) × factor (g/kg)
The factor sums up the research on how much protein each profile needs. These are the values the calculator uses, in line with the RDA and the position stands of the American College of Sports Medicine (ACSM) and the International Society of Sports Nutrition (ISSN):
| Goal | Factor (g/kg) | Who it fits |
|---|---|---|
| Sedentary | 0.8 | Little or no exercise; minimum to maintain |
| Active | 1.2 | Light exercise a few times a week |
| Fat loss | 1.6 | Calorie deficit, protect muscle |
| Muscle gain | 1.8 | Strength training in a surplus |
| Athlete | 2.2 | High-volume or competitive strength |
Worked example
Picture someone who weighs 70 kg, lifts weights, and wants to build muscle (factor 1.8):
70 × 1.8 = 126 grams of protein per day
Split over 3 to 4 meals, that’s about 36 g per meal — roughly a medium chicken breast, or two eggs with a Greek yogurt. If that same person only wanted to stay active (1.2), they’d drop to 84 g; aiming for fat loss while keeping muscle (1.6) would put them at 112 g. And a 60 kg person in athlete mode (2.2) would need 60 × 2.2 = 132 g per day.
Grams per day by body weight
| Weight | Sedentary (0.8) | Active (1.2) | Fat loss (1.6) | Muscle gain (1.8) | Athlete (2.2) |
|---|---|---|---|---|---|
| 60 kg | 48 | 72 | 96 | 108 | 132 |
| 70 kg | 56 | 84 | 112 | 126 | 154 |
| 80 kg | 64 | 96 | 128 | 144 | 176 |
| 90 kg | 72 | 108 | 144 | 162 | 198 |
Frequently asked questions
Should I use my current weight or my goal weight?
Usually your current body weight. If you have a lot of fat to lose, some professionals prefer to base the number on a goal weight or on lean body mass so the target isn’t inflated. As a practical starting point, your current weight works well for most people.
Is eating more protein than this dangerous?
For healthy people, moderately high intakes (up to about 2 g/kg or a little more) are considered safe based on current evidence. The surplus doesn’t magically turn into muscle — it’s simply burned for energy. If you have kidney disease, the picture changes and you should follow your doctor’s guidance.
How should I spread protein through the day?
Your body uses protein best when you split it across several meals. Aim for 3 to 4 meals with a similar amount in each (that’s why the calculator divides the total by 3.5). A range of about 25 to 40 g per meal is a solid target.
Does it work for vegetarians and vegans?
Yes. The gram target is identical; only the sources change. Lentils, beans, tofu, tempeh, seitan, soy and their derivatives make hitting the number entirely doable. Mixing different plant sources helps cover all the essential amino acids.
Does this replace a dietitian?
No. It’s an informational estimate built on standard formulas. Your real needs depend on your age, health, training and goals. For a personalized plan, talk to a professional.