Health · nutrition
Protein Intake Calculator
By the Dailycaltor team · formula-verified · last updated July 2026
Your daily protein target, by goal.
Details
Formula
Daily protein = body weight (kg) × factor. Common factors: 0.8 g/kg baseline RDA, 1.2–1.6 g/kg for active people, 1.6–2.2 g/kg for building muscle, and toward the higher end while dieting to preserve muscle.
Worked examples
- 70 kg, active → ~98 g protein per day (about 25 g per meal over 4 meals).
- 70 kg building muscle → ~133 g/day.
- 90 kg fat-loss phase → ~162 g/day.
Common mistakes
- Using total body weight with high factors at very high body fat — targets can overshoot; lean-mass basing helps then.
- Cramming protein into one meal; spreading 20–40 g per meal supports muscle better.
- Counting protein foods by portion weight (100 g chicken ≈ 31 g protein, not 100 g).
Source: Common sports-nutrition ranges (g per kg body weight). Last updated: July 2026. Educational estimates only.
Questions
How much protein do I need a day?
From 0.8 g/kg for general health up to ~2.2 g/kg for muscle building. Pick your goal above.
Is more protein always better?
Benefits plateau around 1.6–2.2 g/kg for muscle; beyond that adds little for most people.
How much protein per meal?
Roughly 20–40 g per meal is a practical, well-supported spread.
Best protein sources?
Meat, fish, eggs, dairy, legumes, tofu and protein powders all count — totals matter most.
Protein for weight loss?
Higher protein preserves muscle and increases fullness while dieting — the fat-loss preset reflects that.
Is high protein safe?
Generally safe for healthy kidneys at these ranges; check with a doctor if you have kidney issues.