Protein Calculator -

Unit System: Imperial Metric
Age	years
Gender	Male Female
Height	ft in
Weight
Activity Level
Protein Intake	%
Age	years
Gender	Male Female
Height
Weight
Activity Level
Protein Intake	%

Calculation results

Scenario	Calories	Grams
Proteins to maintain weight	calories	grams per day
Proteins to lose 0.5 kg/week	calories	grams per day
Proteins to lose 1 kg/week	calories	grams per day
Proteins to gain 0.5 kg/week	calories	grams per day
Proteins to gain 1 kg/week	calories	grams per day

* These values are estimates. Consult with a healthcare professional for personalized advice.

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Created by CalculatorOK Team · Last updated: Jan 26, 2026

Protein Targets Built Around You

Wondering how much protein your body actually needs each day? This calculator estimates the grams you should eat, built from your body weight and your goal. It covers maintaining weight, losing 0.5 or 1 kg weekly, or gaining muscle at either rate. Gym members, runners in heavy training, weight loss clients, and older adults guarding muscle mass all benefit.

Protein does more than repair muscle. It supports immune cells, hormones, and enzymes, and it keeps you fuller after meals, which quietly helps any calorie deficit feel survivable. Aim for some at every meal, since the body uses steady portions best.

How Protein Needs Are Figured

The method multiplies body weight by a rate chosen for your activity. Sedentary adults need near the RDA of 0.8 grams per kilogram, while athletes commonly run 1.2 to 2.2 grams per kilogram depending on sport and training load. An 80 kilogram lifter pushing toward the high end lands at 176 grams daily.

Weight in pounds converts by dividing by 2.2, so a 176 pound person and an 80 kilogram person share the same targets. During a cut, holding protein near the upper range, around 2.2 grams per kilogram, protects muscle while the scale trends down.

Using the Calculator Day to Day

Set Unit System to Imperial or Metric, choose Male or Female, then enter your details and press Calculate Protein Requirement. Results list proteins to maintain weight alongside targets for losing or gaining 0.5 or 1 kg per week, so you can slide between goals without redoing the math.

Two pitfalls deserve attention. Kidney disease patients must not raise protein without medical approval, and gram totals refer to protein itself, not meat weight, since a 100 gram chicken breast delivers only about 31 grams of actual protein. Spread your target across meals rather than loading it onto dinner.

Frequently Asked Questions

How much protein do I need daily?

The RDA sets 0.8 grams per kilogram for sedentary adults, so a 70 kilogram person needs 56 grams. Active people aiming for muscle do better at 1.2 to 2.2 grams per kilogram, or 84 to 154 grams at that weight.

Is too much protein harmful?

Healthy kidneys handle high intakes easily, and studies tolerate 2.2 grams per kilogram side effect free. People with existing kidney disease, however, must follow their doctor’s cap, because damaged kidneys concentrate the workload differently.

When should I eat my protein?

Distribution beats timing for most people. Spreading 120 grams across three meals of 30 to 40 grams each stimulates muscle repair more consistently than one large dinner serving, though exercisers benefit from some protein within two hours after training.

Which foods give the most protein?

Chicken breast offers about 31 grams per 100 gram serving, canned tuna near 25 grams, Greek yogurt roughly 10 grams, and a large egg 6 grams. One medium cup of lentils adds about 18 grams for plant based eaters.

Do I need protein powder supplements?

No, whole foods can cover any target, though shakes help on busy days. One scoop typically supplies 25 grams, so two shakes contribute 50 grams toward a 176 gram daily goal.