Protein needs scale with body weight and activity level. This gives a commonly cited gram target based on published ranges for different activity levels.
Protein Intake Calculator
LiveThe formula
Factor ranges from about 0.8 g/kg (sedentary) up to 2.2 g/kg (high-intensity training), based on commonly cited sports-nutrition ranges.
An 80 kg person training regularly (1.6 g/kg): 80 × 1.6 = 128 g of protein per day.
Step-by-step guide
- Enter your body weight in kg.
- Choose the activity level that best matches your typical training.
- Read your daily protein target in grams — spreading intake across meals is commonly recommended over one large serving.
Common mistakes
Frequently asked questions
Is more protein always better?
Not necessarily — these ranges already cover most training goals, and going well beyond them typically doesn't provide additional benefit for most people. Anyone with kidney concerns should discuss protein intake with a doctor specifically.
Should I spread protein across the day?
Many nutrition guidelines suggest spreading protein across 3-4 meals rather than one large serving, though total daily intake matters most for most people's goals.
Does this apply to vegetarians and vegans?
The gram target is the same regardless of source, though plant-based eaters may need to combine protein sources more deliberately to get a complete amino acid profile — a registered dietitian can help plan this.
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