Daily Protein Intake Calculator
From weight and activity/goal, estimate daily protein intake in grams.
Input Data
Results
At a glance:Daily protein (g) = weight (kg) × g/kg. Protein is 4 kcal/g. Common guidance: sedentary 0.8, general exercise 1.2, regular training 1.6, bulk/high-intensity 1.6–2.2; use the higher end in a calorie deficit to spare muscle.
Formula
protein (g) = weight × factor.
calories = protein × 4.
per meal ≈ total ÷ 3.
How to Use
- Enter weight and pick goal/activity.
- The tool shows daily grams, calories and per-meal split.
Case Studies
70 kg / regular training (1.6)
protein = 70 × 1.6 = 112 g.
calories = 112 × 4 = 448 kcal; per meal ≈ 37 g.
FAQ
Is too much protein harmful?
Healthy kidneys usually tolerate >2 g/kg; very high intake (>3 g/kg) has limited evidence and adds calories and renal load. This tool caps at 2.2.
Why eat more in a deficit?
In a calorie gap the body breaks down muscle for fuel; raising protein (2.0–2.2) helps preserve lean mass.
How does it relate to TDEE?
Protein calories should be ~15–35% of total. Set total calories from TDEE first, then protein grams here, and fill the rest with carbs/fat.
Plant vs animal protein?
Animal proteins are mostly complete; plant proteins often miss one amino acid, so combine (e.g. beans + grains). This tool counts total only — keep sources balanced.
Should I eat after training?
20–40 g of quality protein within 1–2 hours post-training aids recovery; spread across meals for better absorption.
Protein ceiling when cutting?
Keep 1.6–2.2 g/kg; too high crowds out other nutrients. Total calories still decide fat loss.
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References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.