Protein Intake Calculator (How Much Protein Per Day?)
Protein intake calculator: how much protein you need per day based on body weight and goal — from 0.8 g/kg for sedentary adults to 1.6–2.2 g/kg to build muscle.
protein = body weight × g/kg
How to use this calculator
- Type your input in the box.
- The result updates as you type.
- Use “Copy result” or “Copy link” to share it.
The official minimum for adults is 0.8 g per kg of body weight. Active people, older adults and anyone building muscle or dieting benefit from more.
Spreading protein over 3–5 meals helps muscle protein synthesis.
For general information only; it does not replace advice from a doctor or other health professional.
Frequently asked questions
How much protein for a 170 lb person who exercises regularly?
About 93–123 g per day (1.2–1.6 g/kg).
Related calculators
- Sleep Calculator (Bedtime & Wake-Up Time)
- Running Pace Calculator (with Race Predictions)
- Ovulation Calculator (Fertile Days)
- Macro Calculator (Protein, Carbs, Fat)
- One Rep Max Calculator (1RM)
- Blood Alcohol Content Calculator (BAC)
- Lean Body Mass Calculator
- Waist-to-Hip Ratio Calculator
Last updated: · Report an error