Calories & Nutrition tool
Protein Intake Calculator
Find how many grams of protein to eat a day for your weight, age and training, from official minimums to sports-nutrition ranges, per day and per meal. Free.
Nothing you enter leaves your device.
Inputs
Results
Enter values to see your results.
Simple steps
How it works
- 01
Choose your units and enter your weight.
- 02
Choose the situation that fits you best.
- 03
Select Calculate to see your protein range per day and per meal.
Good to know
Frequently asked questions
How much protein does an adult need?
The official minimum is 0.8 g per kg of body weight a day, for example 56 g for a 70 kg adult. This is enough to avoid deficiency, not necessarily the best amount for everyone.
Why do older adults need more?
Muscle is harder to keep after 65. Experts (PROT-AGE) suggest 1.0 to 1.2 g per kg a day for healthy older adults.
How much for exercise or building muscle?
The International Society of Sports Nutrition suggests 1.4 to 2.0 g per kg a day for people who train. The calculator uses 1.2–1.6 g for regular exercise and 1.6–2.0 g for strength training.
Should I spread protein over the day?
Yes. Spreading it over three to five meals helps your body use it; the result shows an amount per meal.
Is too much protein harmful?
For healthy people, intakes up to about 2 g per kg are considered safe. If you have kidney disease, ask your doctor first.
Can I use pounds?
Yes. Choose imperial units and enter your weight in pounds.
Is anything I enter stored or sent?
No. The calculation runs in your browser. Nothing you type is saved or sent to a server.
How it is calculated
Protein = body weight (kg) × grams per kg: 0.8 g (official minimum, National Academies), 1.0–1.2 g for adults aged 65 or over (PROT-AGE), 1.2–1.6 g for regular exercise and 1.6–2.0 g for strength training (International Society of Sports Nutrition). The daily amount is divided by the number of meals.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005
- Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). JAMDA 2013;14:542–59
- Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20
Last reviewed: October 14, 2026