Nutrition
Protein Intake Calculator
Protein is the building material for muscle, enzymes, and immunity. Find your daily gram target for your body and training style.
Protein need is about 0.8 grams per kilogram of body weight daily for sedentary adults (RDA), rising to 1.2–2.0 g/kg for active people, and up to 2.2 g/kg for muscle building. Higher intakes suit older adults. Pair the target with whole foods and adjust based on your own progress and energy levels.
RDA: 0.8 g/kg minimum.
Active: 1.2–2.0 g/kg.
Spread across 3–5 meals.
Calculate Your Protein Intake
Your Protein Target
What Is Protein Intake?
Protein supplies amino acids for muscle repair, enzymes, hormones, and immune function. Unlike carbs and fat, the body can't store a protein reserve, daily intake matters.
Requirements scale with body weight and training load, from the 0.8 g/kg RDA for sedentary adults to 2.2 g/kg for serious muscle building.
How It Is Calculated
Protein (g) = body weight (kg) × factor (0.8 – 2.2)
Example: Example: 75 kg active adult → 75 × 1.6 = 120 g protein/day
Protein factors by goal
| Goal | g/kg/day | 75 kg adult |
|---|---|---|
| Sedentary (RDA) | 0.8 | 60 g |
| Light exercise | 1.2 | 90 g |
| Active / fat loss | 1.6 | 120 g |
| Athlete | 2.0 | 150 g |
| Muscle building | 2.2 | 165 g |
| 65+ (sarcopenia prevention) | 1.2 | 90 g |
Limitations
- Kidney disease may require lower intake, follow clinical advice.
- Very high intakes (>2.5 g/kg) show no extra benefit for most people.
- Plant-based eaters should combine protein sources for complete amino acid profiles.
Sources & Review
References used for this calculator’s formulas and thresholds:
Protein Intake FAQ
How much protein do I need per day?
0.8 g/kg minimum; 1.2–2.0 g/kg if active. A 75 kg active person targets roughly 120 g daily.
Is too much protein harmful?
For healthy kidneys, intakes up to 2.5 g/kg are well tolerated. People with kidney disease need clinical guidance.
When should I eat protein?
Distribute it — 20–40 g per meal across 3–5 meals, including one within a few hours of training.
Can I build muscle on plant protein?
Yes, with varied sources (legumes, grains, soy) and slightly higher total intake to match leucine content.
A note before you begin: this tool offers educational estimates only. It cannot replace advice from your doctor or another qualified professional.