Overview
Protein supports muscle, tissue and hormones, but needs vary with weight, activity and age. This tool shows a general range instead of one number because the evidence allows flexibility.
Formula
Body weight is multiplied by a grams-per-kilogram range based on activity, then divided by the number of meals.
How it works
Enter weight
Use a current, stable weight where possible.
Choose activity
Be realistic; regular training differs from occasional activity.
Distribute across meals
Regular distribution can make the range easier to reach.
Worked examples
70 kg, resistance training
The range is 112–154 g/day, or 28–39 g per meal across four meals.
60 kg, moderate activity
The range is 72–96 g/day, or 24–32 g per meal across three meals.
Frequently asked questions
Does more protein build more muscle?
Only up to a point. Appropriate training and enough energy matter more than excess protein.
Does it harm the kidneys?
It generally does not harm healthy kidneys within reasonable ranges, but kidney disease needs medical individualization.
Do I need protein powder?
Not necessarily. Whole foods are usually enough; powder is convenience, not a requirement.
Is it suitable during pregnancy?
Pregnancy and lactation have specific needs guided by clinical care.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.