Protein Intake Calculator
Protein needs depend mostly on body weight and how hard you train. Enter your weight, choose the description that fits you, and the calculator gives a daily target in grams along with the amount per meal.
Type a number and the answer appears straight away.
Protein per day102 g
- Per meal, over 3 meals
- 34 g
- Per meal, over 4 meals
- 25 g
- Calories from protein
- 406 kcal
- Recommended minimum (0.8 g per kg)
- 58 g
Based on body weight. People with kidney disease should follow their doctor's guidance on protein. General information, not medical advice.
| Activity and goal | Protein per day |
|---|---|
| Mostly sedentary (0.8 g per kg) | 58 g |
| Lightly active (1.2 g per kg) | 87 g |
| Regular exercise (1.4 g per kg) | 102 g |
| Building muscle (1.6 g per kg) | 116 g |
| Hard training or dieting (2.0 g per kg) | 145 g |
The math behind it: Protein Intake
protein per day (g) = body weight (kg) x grams per kg
The recommended minimum for healthy adults is 0.8 g per kilogram of body weight. Sports nutrition guidelines suggest 1.4 to 2.0 g per kilogram for people who exercise regularly. For a 160 lb (72.6 kg) person that is 58 g at the minimum and 102 g at 1.4 g per kilogram.
This is general information, not medical advice. People with kidney disease should follow their doctor's guidance on protein.
Common questions
How much protein do I need a day?
At least 0.8 g for every kilogram you weigh, which is about 0.36 g per pound. Someone who weighs 160 lb needs a minimum of about 58 g, and closer to 100 g if they exercise regularly.
How much protein do I need to build muscle?
Around 1.6 g per kilogram of body weight is a well-supported target, with up to 2.0 g during hard training or dieting. For a 160 lb person, 1.6 g per kilogram is about 116 g a day.
How much protein should I eat per meal?
Spreading it evenly works well. A daily target of 102 g is 34 g at each of three meals, or about 25 g across four.
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