Calculate your ideal daily protein intake based on your weight and lifestyle.
This is based on your current weight and activity level to maintain health.
Protein is a fundamental building block of the body. From repairing tissues and maintaining lean muscle to producing hormones and enzymes, nearly every cell relies on this macronutrient. Whether you're an athlete aiming to build muscle or someone focused on general health, knowing roughly how much protein to aim for each day is a useful starting point for your nutrition.
Our Protein Requirement Calculator estimates your daily protein target based on your body weight and activity level. It's completely free, works instantly, and requires no sign-up.
Your weight is the primary driver of your estimated protein needs — this calculator multiplies your weight in kilograms by an activity-based multiplier.
Exercise creates micro-tears in muscle fibers that require protein to repair. This calculator uses five fixed activity levels, each with its own multiplier:
| Activity Level | Multiplier (g per kg) |
|---|---|
| Sedentary (No Exercise) | 0.8 |
| Lightly Active (1–2 days/week) | 1.2 |
| Moderate (3–5 days/week) | 1.5 |
| Very Active (6–7 days/week) | 1.8 |
| Athlete / Bodybuilder (Pro Level) | 2.2 |
Daily Protein (grams) = Weight (kg) × Activity Multiplier
This range roughly aligns with commonly cited general guidance: a minimum RDA of about 0.8g/kg for sedentary adults, up to 2.2g/kg for elite athletes in intense training.
| Weight | Sedentary (0.8) | Moderate (1.5) | Athlete (2.2) |
|---|---|---|---|
| 60 kg | 48g | 90g | 132g |
| 70 kg | 56g | 105g | 154g |
| 90 kg | 72g | 135g | 198g |
Values calculated directly using this calculator's formula.
This calculator's target applies regardless of your protein source. If you're vegan or vegetarian, it helps to be aware of "complete proteins" — while animal protein sources contain all essential amino acids, plant-based eaters often combine sources (like rice and beans, or hummus and whole grain bread) to get the full amino acid profile needed for muscle repair.
Hitting your protein target doesn't automatically mean you're in the right overall calorie range for your goals — protein is one piece of a broader nutrition plan.
Be honest about your actual weekly activity. Selecting "Athlete" when you exercise once a week will overestimate your realistic protein needs.
Spreading protein across multiple meals throughout the day is generally considered more effective for muscle protein synthesis than one large serving.
Knowing a reasonable daily protein target based on your weight and activity level gives you a practical starting point for planning meals and supporting muscle repair and recovery. Use the calculator above to get your estimate, and adjust based on how you feel and, ideally, guidance from a registered dietitian if you have specific health or performance goals.