Sky Strike 3DPlayProtein Intake Calculator
Most healthy adults need about 0.8 grams of protein per kilogram of body weight per day. Active people and athletes often aim for 1.2 to 2.0 g/kg.
Updated · by ViralScopeHub Team
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How to use: Enter your body weight in kg or lb and choose your activity level. The daily protein range and a per-meal split update instantly.
Find out how much protein you need each day, in grams, based on your weight and how active you are.
How is daily protein worked out?
The calculator multiplies your body weight in kilograms by a protein factor for your activity level. The 0.8 g/kg figure is the Recommended Dietary Allowance used by the US National Academies and the WHO-based guidance for healthy adults. Sports nutrition groups such as the International Society of Sports Nutrition suggest 1.4–2.0 g/kg for people who train hard, and many experts suggest 1.0–1.2 g/kg for older adults to help keep muscle.
Good protein sources
- Dal, chana, rajma and soy (about 7–9 g per cooked half cup)
- Paneer, curd, milk and eggs (one egg has about 6 g)
- Chicken, fish and lean meat (about 25 g per 100 g cooked)
- Nuts, seeds and peanut butter
VSH take: spread protein across your meals rather than eating it all at once. Children, pregnant people and anyone with kidney disease should follow their doctor’s advice instead.
Examples
- 70 kg office worker: 70 × 0.8 = 56 g of protein a day, about 19 g per meal.
- 80 kg gym-goer training 4 days a week: 80 × 1.2–1.6 = 96–128 g a day.
- 150 lb (68 kg) runner: 68 × 1.2–1.6 = about 82–109 g a day.
Frequently asked questions
How much protein do I need per day?
A common baseline for healthy adults is 0.8 g per kg of body weight. A 60 kg adult needs about 48 g a day.
Do I need more protein to build muscle?
People doing regular strength training often use 1.6–2.0 g/kg, spread over 3–5 meals.
Can I eat too much protein?
For healthy adults, intakes up to about 2 g/kg are generally considered safe. People with kidney problems should ask a doctor.
Is this calculator suitable for children?
No. Children need different amounts by age, so ask a doctor or check your national dietary guidelines.
