What is the Protein Intake Calculator?
The protein intake calculator estimates the grams of protein you should eat daily based on your weight and goal, from general health to muscle building.
How to use the Protein Intake tool
- Enter Body weight and Goal.
- The result updates instantly as you type, or press Calculate.
- Use Try an example to see how it works, and Reset to start again.
Formula
Daily protein = body weight (kg) × grams per kg. General health about 0.8 g/kg, muscle gain 1.6 to 2.2 g/kg.
Worked example
With body weight 70 kg, goal Build muscle, the daily protein comes to 112 g. Per meal (4 meals): 28 g; Calories from protein: 448 kcal.
Frequently asked questions
Can I eat too much protein?
Most healthy people tolerate high intakes, but people with kidney disease should seek medical advice first.
Should I spread protein through the day?
Spreading it over meals helps muscle repair and keeps you full.
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Checked by Calcovate · Formula tested against worked examples · Updated 7 Nov 2026 · How we check our calculators. General information only, not financial or medical advice.