Body & composition
Protein Intake Calculator
Use this free protein intake calculator to find how much protein your body needs each day, based on your weight and what you are aiming for.
- Free to use
- Works on your phone
- Nothing saved or shared
How to use this calculator
- Pick whether you weigh yourself in kilograms or pounds.
- Enter your weight and choose the option that best fits your life.
- Press Calculate my protein to see your daily target in grams.
How much protein do you need a day?
A simple way to work out how much protein per day you need is to go by your body weight. A common baseline for general health is about 0.8 grams for every kilogram you weigh. People who are active, losing weight, or building muscle often do better with more.
Protein is the building block your body uses to repair muscle, keep your immune system strong, and stay steady on your feet. From around our fifties, the body becomes less efficient at using it. So getting enough, and spreading it across the day, sits alongside other simple daily health habits that keep you independent and strong as you age.
Working out your protein by body weight gives you a target that fits you, rather than a one-size-fits-all number. The calculator above does this for you in a moment.
Protein intake by goal
Your daily protein target shifts a little depending on what you are aiming for. Protein intake for weight loss, for example, sits higher than a resting baseline, because eating a bit more protein helps you hold on to muscle while the weight comes off, and a macro calculator shows how those grams sit beside your calories, carbs and fat. The guide below shows a sensible range for each situation.
| Your situation | Protein (g per kg) | Example at 70 kg |
|---|---|---|
| General health, mostly resting | 0.8 | About 56 g |
| Active, staying fit | 1.2 | About 84 g |
| Weight loss, keeping muscle | 1.2 to 1.6 | 84 to 112 g |
| Building muscle or very active | 1.6 | About 112 g |
| Older adult, 50 plus | 1.0 to 1.2 | 70 to 84 g |
Easy ways to reach your target
- Add eggs, Greek yoghurt, or cottage cheese to breakfast.
- Include a palm-sized portion of fish, chicken, beans or tofu at meals.
- Keep simple snacks handy, like a handful of nuts or a tub of yoghurt.
Answers
Frequently asked questions
How much protein do I need a day?
A common baseline is about 0.8 grams of protein for every kilogram you weigh. People who are active, building muscle, or older often do better with more, around 1.2 to 1.6 grams per kilogram. This tool gives you a personal target based on your weight and goal.
Do older adults need more protein?
Often yes. After about age 50 to 60, the body holds on to muscle less easily, so many experts suggest aiming a little higher, near 1.0 to 1.2 grams per kilogram, spread across meals. This helps keep you strong and steady on your feet.
How much protein do I need to build muscle?
To build muscle, many people aim for around 1.6 grams of protein per kilogram of body weight, alongside regular strength training that gives the muscle a reason to grow. Choose the muscle-building option in the tool above and it sets your target for you. Spreading your protein across meals, rather than saving it all for dinner, helps your body put it to use.
How much protein do women need?
The same per-kilogram guide applies to women as to men. That works out to roughly 1.0 to 1.6 grams per kilogram of body weight a day, depending on how active you are and what you are aiming for. Spreading your daily protein across meals helps your body use it well, the same way it does for anyone.
What foods are high in protein?
Good sources include eggs, fish, chicken, lean meat, dairy like Greek yoghurt and cottage cheese, and plant foods such as beans, lentils, tofu, nuts and seeds. Spreading protein across the day, rather than all at dinner, helps your body use it.
Can too much protein be harmful?
For most healthy people, higher protein is safe. But if you have kidney disease or another medical condition, your doctor may set a limit. Always follow medical advice over a general calculator if you have a health condition.
How much protein do I need to lose weight?
Eating more protein while you lose weight helps protect your muscle and keeps you feeling full for longer. Many people aim for about 1.2 to 1.6 grams of protein per kilogram of body weight. Spreading it across your meals helps your body use it well.