Skip to content
Health Calculators

Protein Intake Calculator

Verified formula Updated Jun 2026 Private — runs on your device

Enter details
kg
Verified formula Private

Daily protein

112

Per meal (3 meals)
37

For general information only — not financial, tax, legal or medical advice. Verify before you rely on it.

How to use the Protein Intake Calculator

The Protein Intake Calculator works out your daily protein, along with 1 related figure in an instant. Enter body weight and protein per kg and the result updates as you type — it is free, needs no sign-up, and runs entirely in your browser so your figures stay private.

  1. Enter the body weight.
  2. Choose the protein per kg.
  3. Read off your daily protein, together with per meal (3 meals) — the calculator updates automatically, with no button to press.

Formula

The Protein Intake Calculator uses the formula:

Daily protein = Body weight × Protein per kg

Worked example

For example, with body weight of 70 kg and protein per kg of Building muscle (1.6 g/kg), the daily protein is 112.

Inputs used
Body weight 70 kg
Protein per kg Building muscle (1.6 g/kg)
Results
Daily protein 112
Per meal (3 meals) 37

Results are estimates for educational use, not professional advice.

Key terms explained

Protein
A macronutrient essential for muscle repair and growth; needs scale with body weight and activity.

Frequently asked questions

It depends on your goals. Around 0.8 g/kg covers basic needs, 1.2–1.6 g/kg suits active people and those building muscle, and up to 2 g/kg is used by athletes. For 70 kg at 1.6 g/kg that is 112 g a day.

Spreading protein across roughly three meals helps your body use it for muscle repair more effectively than eating it all at once.

Up to a point. Very high intakes give little extra benefit for most people and add calories. Match your intake to your activity and goals.

These general factors use total body weight. People with a lot of excess fat may prefer to base targets on lean body mass; ask a dietitian for tailored advice.

The Protein Intake Calculator uses the formula: Daily protein = Body weight × Protein per kg. For example, with body weight of 70 kg and protein per kg of Building muscle (1.6 g/kg), the daily protein is 112.

Enter the body weight. Choose the protein per kg. Read off your daily protein, together with per meal (3 meals) — the calculator updates automatically, with no button to press.

Macros and Protein: Nutrition Beyond Calories

Calories decide your weight, but macros decide how you feel and perform — a clear guide to protein, carbs, fat, fiber and hydration, how much of each to eat, and how to hit your targets.

3 min read

Related calculators