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Protein intake calculator

Estimate your daily protein needs from your body weight and activity.

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Need Daily protein (g)? The Protein intake calculator derives it from Weight (kg), Activity in one step. For instance, with Weight (kg) = 70 and Activity = Sedentary it returns Daily protein (g) = 56.

How to use it

  1. Enter your values: Weight (kg), Activity.
  2. Read the result instantly: Daily protein (g).

Frequently asked questions

What does the Protein intake calculator actually compute?

It takes Weight (kg) and Activity and derives Daily protein (g) from them. The calculation is live as you type, so the result updates on every change.

What information do I need to provide?

2 values: Weight (kg) and Activity. Nothing else is required — no account, no file upload.

Can you show a worked example?

With Weight (kg) = 70 and Activity = Sedentary, the calculator returns Daily protein (g) = 56. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

What happens if I enter larger values?

It moves a lot. Using Weight (kg) = 77 and Activity = Recreational instead, Daily protein (g) goes from 56 to 92 — which is why it is worth testing a few scenarios rather than trusting a single figure.

Which “Activity” option should I choose?

You can pick between « Sedentary », « Recreational », « Strength training » and « Athlete ». Each one changes what the calculator works out, so switch and compare — the default is « Sedentary ».

What does it give for smaller values?

Scaled down to Weight (kg) = 63 and Activity = Sedentary, Daily protein (g) comes out at 50. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Planning meals against a target, checking whether a habit covers the recommended intake, and translating a label into what it means for the day.

What is the most common mistake?

Treating a daily target as a daily requirement. Reference intakes are population averages over time; a day above or below one means nothing on its own.

How accurate is it, and what are the limits?

For general guidance only — not medical advice.

What is the difference between the Protein intake calculator and the Daily sugar intake calculator?

This one returns Daily protein (g); the Daily sugar intake calculator returns Maximum sugar (10% of energy) and Ideal sugar (5% of energy). That is the whole difference — open the one whose figure you need.

Further reading

All guides →
ExplainerHow Much Protein Do You Need a Day?Protein needs depend on your weight and activity, not a single number. Here's the baseline, how much more active people need, and how to spread it.How-toHow Much Protein for Muscle GainTo build muscle, aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily. Learn how to hit that target, spread it across meals, and time it around training.ExplainerWhat Are Macros (and How Do You Count Them)?Macros are the protein, carbs and fat in your food. Here's what each does, how many calories they hold, and how to set your daily split.How-toHow to Calculate a Cutting Deficit for Safe Fat LossSet a 300–500 kcal daily deficit to lose fat at a safe, sustainable rate while keeping muscle and training quality.ExplainerHow Many Calories Should You Eat Per Meal?How to split your daily calories across meals and snacks, with typical per-meal ranges and how to adjust them to your goals.ExplainerWhat Is Body Surface Area (BSA)?Body surface area estimates your body's external area in square metres. Here is how it is calculated and why clinicians use it to dose medicines.