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Nutrition

Daily Protein Intake Calculator

Calculate your optimal daily protein intake based on weight, goals and activity.

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Result
Daily protein
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Per meal (3x)
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High-protein foods
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Per kg bodyweight
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About This Protein Intake Calculator

This protein intake calculator estimates how much protein you may need each day based on your body weight and goal — whether that's general health, building muscle or losing fat while keeping muscle. Protein supports muscle repair, satiety and overall health.

This is general information only and not medical or dietary advice. Individual needs vary with age, activity and health conditions. A dietitian or your GP can give advice tailored to you.

Frequently Asked Questions

How much protein do I need per day?+
General guidance is around 0.8g per kg of body weight for health, rising to roughly 1.2–2.0g per kg for those building muscle or very active.
What are good sources of protein?+
Lean meat, fish, eggs, dairy, legumes, tofu, nuts and seeds. Spreading protein across meals helps your body use it effectively.
Can I eat too much protein?+
For most healthy people, moderately high protein is safe. Very high intakes aren't usually beneficial, and people with kidney conditions should seek medical advice.

Related Tools

→ Macro Calculator→ Calorie Calculator→ TDEE Calculator

RELATED GUIDE

How Much Protein Do You Actually Need?

A plain-English guide to protein: what it does, how much different people need, good sources, and the common myths about eating too much.

Read the full guide →