Protein Intake Calculator
Find how much protein to eat each day based on your weight and activity, from general health to building muscle.
Read the guide: How Much Protein Do You Really Need?Your details
Units
Goal
Daily protein
90–120 g
Active / exercising
- A good middle target
- 105 g
- Per meal (4 meals)
- ~26 g
Protein needs vary with age, training and health. Those with kidney conditions should seek medical advice. Informational only, not medical advice.
How it works
- 1
Enter your weight
Add your body weight in metric or imperial.
- 2
Pick your goal
Choose general health, active, building muscle or athlete.
- 3
See your range
View a daily protein range and a sensible target.
Instant & 100% private — nothing is uploaded
Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.
Frequently asked questions
- How much protein do I need?
- General health needs around 0.8 g per kg of body weight. Active people and those building muscle benefit from roughly 1.6–2.2 g per kg, spread across the day.
- Can I eat too much protein?
- For healthy people, moderately high protein is safe. Those with kidney disease should follow medical advice, as their needs differ.
- Is this medical advice?
- No. These calculators are for general information and education only. They are not a diagnosis or a substitute for professional care — talk to a doctor or qualified clinician about your health.