Protein Intake Calculator – Daily Protein Needs

Understanding protein needs and how to meet them

Protein is a building block for muscles, enzymes, hormones and immune cells. The minimum to prevent deficiency is about 0.8 g per kg of body weight. Many adults, especially those who are active, benefit from more. This calculator helps you set a target based on whether you want to maintain weight, build muscle or lose fat while keeping muscle.

For muscle gain, research suggests 1.6–2.2 g/kg supports hypertrophy when combined with resistance training. For weight loss, higher protein (1.2–1.6 g/kg) helps preserve lean mass and increase satiety. The calculator returns a range; aim for the middle or upper end if you are very active or older.

Spread protein across meals. A 70 kg person aiming for 120 g daily might have 30 g at breakfast, 40 g at lunch and 50 g at dinner. Good sources: chicken, fish, eggs, Greek yogurt, lentils, tofu. Use our calorie calculator to balance protein with total energy needs, and our lean body mass calculator to track muscle versus fat.