Protein Intake Calculator
Estimate your daily protein range in grams based on body weight and activity level.
Formula last reviewed 4 August 2026 · How we verify our calculators
Daily protein range
84–112 g
- Lower target
- 84
- Upper target
- 112
Updates live as you type
Frequently asked questions
It depends on activity. Sedentary adults need about 0.8–1.0 g per kg, active people 1.2–1.6 g/kg, and those doing serious strength training 1.6–2.2 g/kg.
Individual needs vary with goals, training intensity and age. The range gives a sensible lower and upper target rather than a single rigid number.
Beyond your needs, extra protein offers diminishing returns and simply adds calories. Spreading intake across meals is more effective than one large serving.
Dairy, eggs, poultry, fish, lean meat, legumes, tofu, paneer and soy all provide quality protein. Vegetarians can meet targets by combining pulses, dairy and soy.
The same 70 kg needs anywhere from 56 to 154 grams
Activity level, not weight alone, decides where you actually land. A 70 kg person who's sedentary needs roughly 56–70 grams of protein a day. The identical 70 kg, but active, needs 84–112 grams. Push into regular strength training, still 70 kg, and the range climbs to 112–154 grams — more than double the sedentary floor, for a body that's putting the exact same weight through very different demands.
Where these ranges actually come from
The calculator applies three widely used per-kilogram bands: roughly 0.8–1.0 g/kg for sedentary adults (close to the minimum needed to avoid deficiency), 1.2–1.6 g/kg for people who are generally active, and 1.6–2.2 g/kg for those doing regular resistance training, where protein turnover from muscle repair is meaningfully higher. Each band returns a lower and upper figure rather than one rigid number, because individual protein needs genuinely vary within any activity category.
A range exists so you have room to work with, not a target to hit exactly
Spread the daily target across meals rather than aiming for one large serving — the body puts protein to use more effectively in moderate portions through the day than in a single big hit, since there's a practical ceiling on how much any one sitting can contribute to muscle repair. Dairy, eggs, fish, lean meat, legumes, tofu, paneer and soy all deliver quality protein without needing to lean on supplements to hit the number. Beyond your actual range, extra protein mostly adds calories rather than extra benefit, so more isn't automatically better once you're already inside the target. These are general population-level guidelines, not a personalised prescription — actual needs shift with specific training goals, age and underlying health conditions.
This is a general estimate, not medical advice. Consult a doctor or registered dietitian for personalised guidance.