Protein Intake Calculator
By Santaji GadepatilinUpdated October 27, 2026
How to use this calculator
Enter your body weight and choose the option that best matches your activity or goal. You get a daily protein target and a per-meal amount for four meals.
The formula
Protein (g/day) = body weight (kg) × g/kg factor
Worked example
A 70 kg person doing regular strength training (1.6 g/kg):
- Daily protein = 70 × 1.6 = 112 g
- About 28 g per meal over four meals
Protein in common foods (approximate)
| Food | Protein |
|---|---|
| Chicken breast, 100 g cooked | 31 g |
| Eggs, 2 large | 12 g |
| Greek yogurt, 200 g | 20 g |
| Lentils, 1 cup cooked | 18 g |
| Paneer, 100 g | 18 g |
| Tofu, 100 g | 12–15 g |
| Milk, 250 ml | 8 g |
The 0.8 g/kg baseline is the recommended dietary allowance from the US National Academies; higher ranges for active people reflect the International Society of Sports Nutrition position stand.
Frequently asked questions
How much protein do I need per day?
The basic requirement for adults is about 0.8 g per kg of body weight. Active people and those building muscle benefit from roughly 1.2–2.0 g/kg.
Can I eat too much protein?
Up to about 2 g/kg is considered safe for healthy adults. People with kidney disease should follow their doctor's advice on protein.
Is it better to spread protein across meals?
Yes. Around 20–40 g per meal, spread over the day, appears to support muscle building better than one large serving.