Protein Calculator
Estimate your daily protein target based on body weight and activity level.
How this calculator works
Protein needs scale with body weight and activity level — people doing regular strength training or intense exercise need substantially more than sedentary individuals.
Sedentary ≈ 0.8g/kg · Moderately active ≈ 1.2-1.6g/kg · Athletes ≈ 1.6-2.2g/kg
Protein timing and distribution
Beyond total daily amount, how protein is distributed across meals may matter for muscle protein synthesis — many guidelines suggest spreading intake across 3-4 meals with 20-40g of protein each, rather than consuming it all in one large meal.
Protein needs also typically increase during periods of calorie restriction (dieting) to help preserve muscle mass, which is why the higher end of activity-based ranges is often recommended during active fat-loss phases.
A worked example
An 82kg moderately active person: protein range is 82 times 1.2 to 82 times 1.6, or roughly 98-131g per day.
The same person training seriously as an athlete would see a range of 82 times 1.6 to 82 times 2.2, or roughly 131-180g per day — nearly 50g/day higher at the top end than the moderately active estimate.
Spreading protein intake across the day
Beyond the total daily target, many nutrition guidelines suggest spreading protein intake across 3-4 meals rather than consuming most of it in one sitting, since the body can only use so much protein for muscle synthesis at once.
Protein quality also matters — complete protein sources containing all essential amino acids (found in most animal products, and some plant combinations like rice and beans) are generally considered more effective for muscle maintenance than incomplete sources alone.
Frequently asked questions
Can eating too much protein be harmful?
For most healthy people, higher protein intakes within these ranges are considered safe, though people with certain kidney conditions should consult a doctor about appropriate protein levels.
Does this factor in muscle-building goals?
The athlete/strength training range already reflects typical recommendations for building or maintaining muscle mass during resistance training.
Can I eat too much protein?
For most healthy individuals, protein intake within these ranges is considered safe — very high intakes over long periods should be discussed with a doctor if you have kidney concerns.
Do I need protein supplements to hit my target?
Not necessarily — whole foods like meat, fish, eggs, dairy, and legumes can meet most people's protein needs, though supplements like whey protein can be a convenient way to fill gaps.
Is it better to spread protein throughout the day?
Many nutrition guidelines suggest distributing protein across 3-4 meals rather than one large serving, since the body can only use a limited amount for muscle synthesis at a time.