Last updated October 13, 2026 · Report an error
Daily protein needs scale with both body weight and activity level — someone training intensely needs meaningfully more than someone who's sedentary.
This calculator estimates a daily protein target in grams using commonly-cited grams-per-kilogram guidelines for each activity level.
How it works
Enter your weight and select your activity level. The calculator multiplies your weight in kilograms by a grams-per-kilogram figure appropriate for that activity level, from 0.8 g/kg for sedentary up to 2.0 g/kg for athletes and intense muscle-building training.
- Enter weight (kg).
- Enter activity level.
- Click Calculate to see your results.
Examples
A moderately active 70kg person
At 1.2 g/kg, this works out to 84 grams of protein per day — about 336 calories from protein.
Who should use it
- Setting a daily protein target for a fitness or nutrition plan.
- Checking whether current protein intake matches activity level.
Industry applications
- Fitness and nutrition coaching
- Sports performance and training
Advantages
- Covers five activity levels from sedentary to athlete.
- Shows both grams of protein and the equivalent calories.
Limitations
- A general guideline, not personalized nutritional or medical advice.
Common mistakes to avoid
- Using a sedentary multiplier while training intensely, which understates actual protein needs.
- Confusing grams of protein with grams of a protein-containing food (like meat), which is only partly protein by weight.
Best practices
- Spread protein intake across multiple meals throughout the day rather than consuming it all in one sitting, which several studies suggest supports better muscle protein synthesis.
Tips
- If you're actively strength training with a goal of building muscle, guidelines toward the higher end of the range (1.6-2.2 g/kg) are commonly recommended by sports nutrition research.
Frequently asked questions
Yes, with no signup and no limit on how many calculations you run.
More intense or frequent exercise, especially resistance training, increases muscle protein breakdown and the amount of protein needed for repair and growth.
No — these are general fitness guidelines. Individual needs vary, and anyone with specific health conditions or goals should consult a doctor or registered dietitian.
Most guidelines are based on current body weight, though some coaches recommend using lean body mass for people carrying significantly more body fat.