Weight, Activity level, Meals per day
Protein Intake Calculator
Estimate how much protein to eat per day for your weight and activity.
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How this calculator works
The Recommended Dietary Allowance for adults is 0.8 grams of protein per kilogram of body weight, which is the amount that prevents deficiency in nearly everyone, not an optimum. People who exercise regularly benefit from more: the International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg for building and maintaining muscle.
Formula
- Minimum (RDA) = 0.8 g × body weight in kg
- Target range = body weight × g/kg range for the chosen activity level
- Per meal = daily target / number of meals
Worked example
70 kg, regular strength training
- Weight
- 70 kg
- Activity level
- Strength or endurance training (1.4-2.0 g/kg)
- Meals per day
- 3
Result98 - 140 g per day
1.4 to 2 g of protein per kg of body weight for 70 kg.
Things to keep in mind
- People with kidney disease are often advised to limit protein. Follow your doctor's guidance.
- For general information only. It is not medical advice; talk to a health professional about your own situation.
Frequently asked questions
How much protein do I need per day?
At least 0.8 g per kg of body weight. If you train regularly, 1.4 to 2.0 g/kg is the range supported by sports nutrition research.
Is too much protein harmful?
For healthy adults, intakes up to about 2 g/kg are considered safe. People with reduced kidney function should ask their doctor.
How much protein should I eat per meal?
Spreading intake over the day works well. Around 0.25 to 0.4 g/kg per meal, or 20 to 40 g, is a common guideline.
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Results are estimates based on the values you enter and the published method shown above. They do not replace professional medical, financial or legal advice. Method reviewed October 7, 2026. About this site