🥚 Protein Calculator
Protein needs scale with body weight and with how hard you train: a desk worker thrives near 1.2 g per kilogram while someone building muscle may need up to 2.2 g per kilogram.
Pick the activity level that matches your life and the calculator returns your daily gram target. Spread it across three or four meals — your body uses protein better in doses than in one giant serving.
How to use this calculator
Enter your weight and pick your activity level to get your daily protein target in grams.
- Enter your Weight in the kg field.
- Choose the Activity level that matches your life.
- Read the headline protein-per-day figure.
- Check the per-meal row to see how to split it across four meals.
Frequently asked questions
How is the target worked out?
Your weight in kg is multiplied by a factor from 1.2 for sedentary up to 2.2 for muscle building. A 75 kg very active person at 1.8 gets 135 g per day.
Why does activity change the number?
Training breaks muscle down and protein rebuilds it, so harder training raises the requirement. Sedentary adults maintain on about 1.2 g per kg while athletes may need up to 2.0.
Is more protein always better?
No. Above about 2.2 g per kg there is little extra benefit for most people, and very high intakes can strain kidneys that are already unwell. People with kidney conditions should ask their doctor first.
How should I spread it through the day?
Aim for 25 to 40 g per meal across three or four meals. Your body uses protein more efficiently in spaced doses than in one giant serving.