How Much Protein Do You Need?

Get an estimated daily protein range from your weight, activity level and goal — in kilograms or pounds.

High-protein foods: eggs, chicken and legumes

Protein Calculator

How Much Protein Do You Need?

A daily range based on body weight, activity and goal — spread it over 3–4 meals.

Weight

Activity level

Goal

How Much Protein Should You Eat?

Active adults thrive on roughly 1.2–2.2g of protein per kilogram of body weight daily — higher with harder training or while losing weight (to protect muscle). That is about 110–150g for a 70 kg moderately active person.

Anchor each meal with 25–40g: eggs, dairy, poultry, fish, legumes or tofu.
Front-load breakfast — it controls appetite all day.
After training, a normal protein-rich meal beats any “window” panic.

Keep going: High-Protein Foods, High-Protein Recipes, Muscle Building and Nutrition. Add calories context with the Calorie Calculator.

How It Works

Enter your body weight.
Choose your goal — general, muscle building or weight management.
Select your activity level.
Your estimated daily protein range appears instantly.

Protein Target Method

Daily protein ≈ body weight (kg) × 1.2–2.2 g (by goal and activity)

General health sits near 1.2–1.6; muscle building and dieting push toward 1.6–2.2.

Example Calculation

70 kg, moderately active, muscle building

≈ 70 × 1.6–2.0 ≈ 112–140 g/day

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Build Strength & Muscle

Frequently Asked Questions

How should I interpret protein estimates?

As a daily range spread over 3–4 meals — roughly 25–40g per meal works well. Hitting the range most days beats perfect precision on any single day.

How much protein for muscle building?

Around 1.6–2.2g per kilogram of body weight daily, paired with progressive strength training and enough total calories.

What are good cheap protein sources?

Eggs, dairy, lentils, chickpeas, canned fish, chicken thighs and tofu. See our high-protein foods guide via the Nutrition hub.

Important

This calculator provides an estimate for general informational purposes. Results may vary depending on individual circumstances. It is not a diagnosis or a substitute for professional medical or nutritional advice.

Health Disclaimer

Methodology & Sources

Calculation method: A per-kilogram factor (1.2–2.2 g/kg) is matched to goal and activity, then multiplied by body weight to give a daily range — spread across three to four meals in practice.

How Much Protein Do You Need?