Protein Intake Calculator
See general protein intake ranges based on body weight and activity.
Protein for your body and goals
Protein needs are commonly expressed relative to body weight, and rise with activity, training and certain goals. This shows a general intake range from your weight and activity level, giving a sense of typical protein targets discussed in nutrition.
Enter your weight and activity to see a protein range.
A range, and food first
Protein needs vary with age, activity, training intensity and individual factors, so a range is more honest than a single figure — someone lightly active and someone training hard sit at different points. Active people and those building muscle generally need more than sedentary people, though there is a point beyond which extra protein offers little added benefit for most. Spreading protein across meals and getting it from varied whole-food sources is generally more useful than obsessing over an exact daily total. This is general information, not nutrition or medical advice; a registered dietitian or qualified professional can advise on what suits your goals and health.
Protein Intake Calculator FAQ
How much protein do I need?
It varies with your weight, activity and goals, so a range is more honest than a single number. Active people and those building muscle generally need more.
Is more protein always better?
Not indefinitely — beyond a point, extra protein offers little added benefit for most people. Varied whole-food sources across meals is a sensible approach.
Is this nutrition advice?
No — it is general information. A registered dietitian or qualified professional can advise on what suits your goals and health.