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Protein Intake Calculator
Estimate how much protein you need each day.
About this calculator
Daily protein = body weight in kg × grams per kg. General adults often use about 0.8 g per kg, active people about 1.2 g, and people building muscle about 1.6 g or more. Example: 70 kg at 1.6 g per kg is 112 g a day. General information only, not medical advice. Please talk to a doctor or dietitian before changing your diet or exercise.
Results are estimates for information only. Please confirm important decisions with a qualified professional.
Frequently asked questions
Can I eat more protein?
Needs differ by person. People with kidney or other health conditions should ask a doctor first.
Should I split protein across meals?
Many people spread it over 3-5 meals. The result shows the amount per meal for 4 meals.