Protein Intake Calculator
Estimate your recommended daily protein intake range based on your bodyweight and activity level.
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Your result
98 g/day
Recommended protein
AI explanation
Formula
Protein (g/day) = bodyweight(kg) × factor, where factor ranges from 0.8-1.0 g/kg (sedentary) to 2.0-2.2 g/kg (athlete)Worked example
70kg, moderately active
| Field | Value |
|---|---|
| Weight | 70 |
| Activity level | moderate |
| Range (low) | 84 |
| Range (high) | 112 |
| Recommended protein | 98 |
Assumptions
- Uses commonly cited g/kg-bodyweight ranges that scale with activity level, not a single fixed RDA figure (which is set at the sedentary end, around 0.8 g/kg, as a minimum to prevent deficiency rather than an optimal intake for active people).
- Informational only — not personalized medical or dietary advice.
Frequently asked questions
How much protein do I need per day?
It depends heavily on activity level — sedentary adults need roughly 0.8-1.0 g/kg bodyweight, while athletes and those doing regular strength training benefit from 1.6-2.2 g/kg.
Is more protein always better?
No — intake beyond what supports your activity level and goals offers diminishing returns and simply gets used for energy or stored, like any other macronutrient.
Should overweight individuals use their actual bodyweight?
Protein needs scale more closely with lean body mass than total weight, so significantly overweight individuals may want to use an estimated lean body mass instead — see the Lean Body Mass Calculator.
Related calculators
Sources
- International Society of Sports Nutrition Position Stand: protein and exercise — Journal of the International Society of Sports Nutrition. Effective 20-06-2017, reviewed 13-09-2026.
This calculator provides a general estimate only and does not constitute personalized medical, nutritional, or fitness advice. Consult a registered dietitian for a personalized nutrition plan.
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