Daily Protein Intake Calculator
Estimate a practical daily protein range from your body weight, activity level and goal. The result is an educational adult estimate, not a medical nutrition prescription.
Your estimate
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Enter your weight and choose the option closest to your routine.
How the Protein Calculator Works
The tool multiplies body weight by a protein range in grams per kilogram. General adult needs are lower than the ranges commonly used for frequent exercise, strength training or dieting while trying to preserve lean mass.
Example: a 70 kg adult selecting regular exercise receives a range of about 84 to 112 grams per day.
Use the result as a range
Protein needs vary with total calorie intake, training, age, health conditions and food preferences. A range is more useful than treating one exact number as mandatory.
Health note: Kidney disease, liver disease, pregnancy, eating-disorder treatment and some medical conditions require individual guidance. Speak with a qualified clinician or dietitian before making a major dietary change.