Protein needs vary considerably based on body weight and activity level. This calculator uses commonly cited per-kilogram protein ranges from sports nutrition guidance to estimate a daily target.
The formula
| Activity level | Protein factor (g/kg) |
|---|---|
| Sedentary / general health | 1.0 |
| Moderately active | 1.4 |
| Regular strength training | 1.8 |
| Serious athlete / muscle building focus | 2.2 |
For a 70 kg moderately active person: 70 × 1.4 = 98 g of protein per day.
Where these ranges come from
Sports nutrition research generally supports higher protein intakes for people doing regular resistance training or aiming to build muscle, compared to the more conservative general population guidelines. The ranges used here reflect commonly cited figures in that research, though individual needs can vary based on goals, age, and overall diet.
Common mistakes
- Using body weight without considering body composition. For people with a higher body fat percentage, calculating protein needs from lean body mass rather than total weight can be more accurate — this calculator uses total body weight as a simpler general estimate.
- Assuming more is always better. Protein needs plateau — consuming far beyond your target doesn't necessarily provide additional benefit and may displace other nutrients.
This tool provides a general estimate for informational purposes and is not medical or dietary advice. Consult a registered dietitian for personalized guidance, especially if you have a medical condition.
Frequently asked questions
How much protein do I need per day?
It depends on body weight and activity level; commonly cited ranges are roughly 1.0 g/kg for general health up to 2.2 g/kg for serious athletes or muscle-building goals.
Do I need more protein if I strength train?
Generally yes — sports nutrition guidance typically recommends higher protein intake for people doing regular resistance training compared to a sedentary lifestyle.
Is it possible to eat too much protein?
Very high protein intake is generally considered safe for most healthy people, but it can displace other important nutrients in the diet and offers diminishing returns beyond your body's needs. Consult a healthcare provider if you have kidney concerns or other health conditions.