Protein Intake Calculator: How Much Protein Do You Need?
Protein needs depend on your body weight and what you are doing with it. Enter your weight, choose the goal closest to your routine and set how many meals you eat to see a daily range and a per-meal target.
Educational estimate only. It is not medical advice or a diagnosis. Talk to a doctor or registered dietitian before changing your diet or exercise.
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From related categoriesHow to use this calculator
- Enter your body weight in kg.
- Choose the goal that fits how active you are.
- Enter how many meals you usually eat.
- Read the daily range and the grams per meal.
The formula
Worked example
A 70 kg person who trains regularly uses 1.2 to 1.6 g per kg. That is 84 to 112 g a day, with a midpoint of 98 g. Over 4 meals it is about 21 to 28 g per meal, and the midpoint supplies about 392 kcal.
Understanding your result
The adult recommended intake of 0.8 g per kg is a minimum to avoid deficiency. Active people and those building muscle are usually advised to go higher. Spreading protein across meals is easier to manage than one large serving. Good vegetarian sources include dals, paneer, curd, eggs, soya and sprouts.
When to use it
- Set a daily protein target.
- Plan meals for a vegetarian or mixed diet.
- See how training changes your needs.
Assumptions and limits
Educational estimate, not medical advice. A doctor or registered dietitian can give guidance that fits your health. People with kidney disease, liver disease, or those who are pregnant should follow their doctor's advice on protein. Use actual body weight, not goal weight.
Frequently asked questions
Is more protein always better?
No. Benefits level off above the ranges shown, and it is wise to balance with fibre, fats and carbohydrates.
How much protein per meal?
Around 20 to 30 g per meal is a practical target for most adults.
Do vegetarians need more?
Not much more, but they should combine sources such as dal with rice, and include paneer, curd, eggs or soya.
Should I use my goal weight?
Use your current weight for the calculation.
Is high protein safe for kidneys?
Healthy kidneys cope with higher intakes, but anyone with kidney disease should ask a doctor first.