Daily Protein Calculator

Find out exactly how much protein your body needs each day based on your weight, activity level and goal.

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Protein Reference

WHO minimum: 0.8 g/kg. Active adults: 1.2–1.6 g/kg. Athletes: 1.6–2.2 g/kg. Each gram of protein provides 4 kcal.

g/kg

Activity Level g/kg
Sedentary (desk job, little exercise)0.8–1.0
Lightly Active (1–3 days/week)1.0–1.2
Moderately Active (3–5 days/week)1.2–1.6
Very Active (6–7 days/week)1.6–2.0
Athlete / Intense Training2.0–2.4

How to use?

  1. 1
    Enter Your Weight Type your current body weight in kilograms.
  2. 2
    Select Activity & Goal Choose how active you are and what you want to achieve.
  3. 3
    Read Your Range The calculator shows minimum, optimal and maximum daily protein in grams.

FAQ

How much protein do I need per day?
The WHO recommends a minimum of 0.8 g/kg of body weight. Active individuals benefit from 1.2–2.0 g/kg. The exact amount depends on activity level, age and goal.
Can I eat too much protein?
For healthy adults, intakes up to 2.2 g/kg are generally safe. Very high intakes (above 3 g/kg) over long periods may stress the kidneys in susceptible individuals. Consult a dietitian if unsure.
Does protein help with weight loss?
Yes. High-protein diets increase satiety, preserve lean muscle during a calorie deficit and slightly raise metabolic rate. Aim for the higher end of your range when cutting calories.

Why Does Protein Intake Matter?

Protein is the building block of muscle, enzymes, hormones and immune cells. Unlike carbohydrates and fats, the body cannot store excess protein for later use, making consistent daily intake essential. The DRI (Dietary Reference Intake) sets the minimum at 0.8 g/kg of body weight — but this covers only basic metabolic needs, not optimal performance.

Protein Needs by Activity Level

Sedentary adults: 0.8–1.0 g/kg. Lightly active: 1.0–1.2 g/kg. Moderately active: 1.2–1.6 g/kg. Very active or strength training: 1.6–2.0 g/kg. Competitive athletes or bodybuilders: 2.0–2.4 g/kg. During a calorie deficit, increasing protein to 1.8–2.2 g/kg helps preserve muscle mass.

Protein Distribution Throughout the Day

Research shows that spreading protein intake across 3–4 meals maximises muscle protein synthesis. Each meal should ideally contain 20–40 g of protein. Consuming the full daily amount in one sitting is far less effective than distributing it evenly.

Best Protein Sources

Complete proteins (all essential amino acids): chicken breast (31 g/100 g), eggs (13 g/100 g), Greek yoghurt (10 g/100 g), tuna (26 g/100 g). Plant sources: lentils (9 g/100 g cooked), chickpeas (9 g/100 g), tofu (8 g/100 g). Combining plant sources covers all essential amino acids.

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