Protein Intake Calculator
Recommended daily protein based on body weight and activity level.
Result
Protein per day (g)
98
How it works
Protein needs scale with body weight, and the multiplier depends on what you ask of your body. Around 0.8 g per kilogram covers a sedentary adult; active people commonly use 1.2–1.6, and those training to build or preserve muscle 1.6–2.2 g/kg. Spreading intake across the day works better than one large serving. Roughly 20–40 g per meal, three or four times a day, keeps muscle protein synthesis stimulated — a single 100 g hit does not do the same job as three of 30 g. Protein is also the most satiating macronutrient, which is why higher intakes make a calorie deficit easier to sustain: you feel fed on fewer calories. During weight loss it does double duty, protecting the muscle that a deficit would otherwise erode.
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Frequently asked questions
How much protein do I need?
From about 0.8 g/kg if sedentary to 2.0 g/kg for athletes — pick the level that matches you.
Can I have too much protein?
For healthy people, moderate excess is usually fine; very high intakes offer little extra benefit.
Do I need animal protein?
No. Plant sources work when varied — legumes plus grains complement each other's amino acids, and soy is complete on its own. Plant proteins are often slightly less digestible, so total intake at the higher end compensates.
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