Estimate a practical daily protein range from body weight, activity and training goal. The result also divides that range across your selected number of meals.
Protein Intake Calculator
Estimate a daily protein range and an easy per-meal target.
Results are estimates for general information only. Food portions, recipes and individual needs vary. This tool is not medical advice.
How the protein calculator works
The tool multiplies body weight in kilograms by a protein range associated with the selected activity or goal. It provides a range because protein needs are not one fixed number for everyone.
Protein needs and activity
Protein supports normal tissue maintenance and muscle repair. The British Dietetic Association notes a general adult reference of about 0.75 g per kilogram of body weight per day, while athletes in strength and endurance sports may require approximately 1.4–2.0 g/kg/day. Requirements can differ with age, health, pregnancy and clinical circumstances.
Frequently asked questions
Does more protein always mean better results?
No. Training, total energy intake, food quality and recovery also matter, and unusually high intakes are not appropriate for everyone.
Can plant foods provide protein?
Yes. Beans, lentils, tofu, soya products, nuts, seeds and grains can contribute alongside animal sources.
Who should seek individual advice?
People with kidney disease, other medical conditions or specialist dietary needs should speak with a qualified professional.
Source: British Dietetic Association sport and exercise nutrition.