Daily Protein Intake by Body Weight Calculator
Calculate daily protein intake by body weight. Get personalized protein requirements, meal planning, and fitness goals. Free calculator.
Quick Answer
Daily protein intake is typically 0.8-1.2g per kg body weight for sedentary individuals, 1.2-1.7g for active individuals, and 1.6-2.2g for athletes. Protein needs vary based on activity level, age, and fitness goals.
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Calculate With Full ToolWhat is Daily Protein Intake by Body Weight?
Daily protein intake by body weight calculates the optimal amount of protein needed based on individual weight, activity level, and fitness goals. This helps ensure adequate protein for muscle maintenance, growth, and overall health while preventing deficiency or excess.
How Protein Intake Works
Protein requirements are calculated as grams per kilogram of body weight, with adjustments for activity level, age, and specific goals. Higher activity levels and muscle-building goals require more protein to support tissue repair and growth.
Why Protein Intake Matters
Adequate protein intake is crucial for muscle maintenance, immune function, hormone production, and tissue repair. Proper protein intake supports fitness goals, weight management, and overall health while preventing muscle loss and deficiency.
Protein Intake Formula
Daily Protein = Body Weight (kg) × Activity Multiplier
Sedentary: 0.8g per kg body weight
Lightly Active: 1.0g per kg body weight
Moderately Active: 1.2g per kg body weight
Very Active: 1.4g per kg body weight
Athlete: 1.6-2.0g per kg body weight
Step-by-Step Example
Example: 70kg person, moderately active
Step 1: Body Weight: 70kg
Step 2: Activity Level: Moderately Active
Step 3: Activity Multiplier: 1.2g per kg
Step 4: Daily Protein: 70kg × 1.2g = 84g
Step 5: Per Meal: 84g ÷ 3 meals = 28g per meal
Step 6: Protein Sources: Lean meats, fish, dairy, legumes
This example shows how a 70kg moderately active person needs 84g of protein daily, which breaks down to approximately 28g per meal for optimal muscle maintenance and health.
Who Should Use This Calculator?
Fitness Enthusiasts
Calculate protein for muscle building and recovery
Athletes
Optimize protein intake for performance and recovery
Nutritionists
Create personalized meal plans for clients
Weight Managers
Plan protein intake for weight loss goals
Frequently Asked Questions
How much protein do I really need?
Most adults need 0.8-1.2g per kg body weight daily. Active individuals and athletes need 1.4-2.0g per kg. Individual needs vary based on goals, metabolism, and activity level.
Can I eat too much protein?
Yes, excessive protein intake (over 2.2g per kg) may cause kidney strain, dehydration, and digestive issues. Most people don't need more than 2.0g per kg even with intense training.
What are the best protein sources?
Complete proteins include lean meats, fish, eggs, dairy, and soy. Plant-based options include quinoa, buckwheat, and hemp seeds. Variety ensures all essential amino acids are consumed.
Should I spread protein intake?
Yes, spreading protein intake across 3-5 meals optimizes muscle protein synthesis and prevents muscle breakdown. Aim for 20-30g per meal for most adults, adjusting based on total daily requirements.
Does protein help with weight loss?
Protein supports weight loss by increasing satiety, preserving muscle mass, and requiring more energy to digest. Higher protein intake (1.2-1.6g per kg) can enhance weight loss when combined with calorie deficit.
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