Plot No. 46 · Health & Fitness
Daily Protein Intake Calculator
Estimate how much protein to eat per day from your body weight and activity goal. It multiplies your weight in kilograms by a grams-per-kilogram factor, from 0.8 for sedentary up to 2.0 for serious athletes, and shows a sensible range around that target rather than a single rigid number.
Targets are based on total body weight and general guidance. These are estimates, not medical advice.
The link saves your inputs so you can bookmark or share this exact result.
How your protein target is worked out
This calculator multiplies your body weight in kilograms by a grams-per-kilogram factor that depends on your goal. The factors run from 0.8 g per kg for sedentary adults, to 1.2 for active people, 1.6 for those building strength, and 2.0 for competitive athletes. Heavier bodies and harder training both push the target up.
Rather than a single rigid number, it also shows a working range. The low end uses your goal factor minus 0.2 g per kg and the high end adds 0.2, so you get a daily floor to clear and a ceiling that comfortably covers your goal without obsessing over an exact gram count.
How to use the protein calculator
- Enter your body weight in kilograms.
- Pick the goal that matches your training: sedentary, active, building strength or athlete.
- Aim for the daily target, and treat the range as the practical band to stay within across the week.
Worked examples
Lifter building strength
Inputs: 75 kg, building strength (1.6 g/kg)
Result: Target of about 120 g protein per day, with a working range of 105 g to 135 g.
Active office worker
Inputs: 70 kg, active (1.2 g/kg)
Result: Target of about 84 g protein per day, with a range of 70 g to 98 g.
Limitations and common mistakes
Edge cases and limitations
- It uses total body weight, so for people carrying a lot of excess fat it can overstate needs; lean mass or a target weight may be more accurate.
- Factors are general guidance, not personalised prescriptions, and very high intakes are not appropriate for some kidney conditions.
- It sets a daily target only and does not advise on protein timing or sources.
Common mistakes
- Choosing the athlete factor for light, occasional exercise, which sets the target far higher than needed.
- Reading the target as a hard limit rather than a floor to clear with food spread across the day.
Frequently asked questions
How much protein do I need per day?
It depends on your weight and goal. Sedentary adults need around 0.8 g per kg, active people 1.2, those building strength 1.6, and competitive athletes up to 2.0. A 75 kg person training for strength lands at about 120 g per day, with a working range of 105 to 135 g.
Why does the tool give a range, not one number?
Protein needs are not a single magic value, and daily intake naturally varies. The range, your weight times the goal factor plus or minus 0.2 g per kg, gives a floor to clear and a ceiling that covers most goals without forcing a precise gram count every day.
Should I use body weight or lean mass?
This calculator uses total body weight, which is simplest and works well for most people. If you carry a lot of excess fat, basing protein on lean mass or a target weight can give a more realistic figure, since fat tissue has little protein demand.
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