How protein needs are estimated
Protein requirements are usually expressed per kilogram of body weight because a larger body has more tissue to maintain and repair. The widely cited minimum to prevent deficiency is about 0.8 grams per kilogram, but that figure is a floor for sedentary people, not an optimum for active ones.
This calculator multiplies your body weight by a factor chosen from your activity and goal, then divides the daily total across four meals as a rough serving guide.
Choosing the right factor
The more you train and the more muscle you want to build or preserve, the more protein helps.
- Sedentary adults: around 0.8 g/kg covers basic needs.
- Generally active people: about 1.4 g/kg supports recovery.
- Endurance and team-sport athletes: roughly 1.6 to 1.8 g/kg.
- Building muscle or dieting to stay lean: up to about 2.2 g/kg.
Making protein work for you
Total daily intake matters most, but distribution helps too. Spreading protein fairly evenly across meals, with roughly 20 to 40 grams per sitting, gives the body a steady supply for muscle repair rather than one large dose.
Prioritise whole-food sources such as meat, fish, eggs, dairy, legumes and tofu, and use shakes only to fill gaps when whole food is impractical.
A note on health
For healthy people, intakes in these ranges are well tolerated. If you have kidney disease or another medical condition, talk to a doctor or registered dietitian before raising your protein significantly, as your needs may differ.
Formula
protein grams = weight (kg) · grams per kgFrequently asked questions
- How much protein do I need to build muscle?
- Most evidence supports roughly 1.6–2.2 g per kg of body weight per day when training to build muscle. This tool uses 2.2 g/kg for the muscle-building goal.