Protein Intake Calculator
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Daily protein estimate from weight and activity — general guideline, not medical or nutrition advice.
Rates last reviewed: July 2026
Weight & activity
Daily protein
93 g
≈ 3.3 oz per day
- Ounces (approx.)
- 3.3 oz
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Daily protein needs
Protein recommendations are often expressed as grams per kilogram of body weight per day. Sedentary adults may need about 0.8 g/kg; moderate activity ~1.2 g/kg; active training ~1.6 g/kg; athletes ~2.0 g/kg — ranges vary by source and goal.
This calculator multiplies your weight (converted to kg if needed) by the selected activity factor. It does not account for age, pregnancy, kidney disease, or specific medical diets — those require clinician or dietitian guidance.
Example: 170 lb (77 kg) at moderate activity → about 92 g/day (~3.2 oz). An athlete at the same weight might target ~154 g/day. Spread intake across meals rather than loading one sitting.
Official sources
Rates and formulas in this calculator reference the documentation below. Confirm current numbers on the source site before relying on them. Links do not imply endorsement by those organizations of Calcometry or this tool.
Common questions
Is more protein always better?
No. Excess protein beyond needs does not automatically build muscle and may be unnecessary for sedentary people. Medical conditions can require limits — ask your provider.
Do I need protein supplements?
Whole foods (meat, dairy, legumes, eggs) usually cover needs. Supplements are optional convenience — not required for most active adults.
Is this medical advice?
No. Protein needs vary by health status, pregnancy, and training load. Consult a registered dietitian or physician for personalized targets.