Health & Fitness
Protein Needs Calculator
Estimate daily protein in grams from body weight and activity level.
This result is a daily protein target in grams, to be split across meals during the day.
Formula
Daily protein in grams equals body weight in kilograms multiplied by a factor from 0.8 for sedentary up to 2.0 for heavy training.
How it works
Pick the factor that matches training, multiply by body weight, and the result is a daily gram target. Split it across meals rather than eating it all at once.
Worked example
For example, a weight of 70 kg at the Regular training factor of 1.6 g per kg gives 70 × 1.6 = 112 g of protein per day.
FAQs
Is more protein always better?
No. Above the target, extra protein adds calories without extra benefit for most people.
Does it change with a diet?
People losing weight often use the higher end to help keep muscle.
What foods count?
Meat, fish, eggs, dairy, beans, lentils, tofu and similar protein foods.
General information only, not medical advice.
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