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Protein Intake Calculator
Daily protein grams for your body weight and goal.
Results
- Daily protein
- 98 g – 154 g
- Midpoint target
- 126 g
- Calories from protein
- 504 kcal
Protein target
1.4–2.2 g/kg (active)
70 kg × range
Protein preserves muscle in a deficit and has the highest thermic effect of the macronutrients.
Eat 1.0–1.2 g of protein per kg of body weight if sedentary, and 1.4–2.2 g/kg if active. Protein preserves muscle and controls hunger while dieting.
Enter your weight and activity for a daily gram range and the calories it supplies.
How to calculate protein intake
To calculate protein intake, multiply your weight in kilograms by 1.0–2.2 depending on training. Convert 150 lb to 68.2 kg first, then apply the range.
Worked example: 68.2 kg × 1.2 = 82 g and 68.2 kg × 2.2 = 150 g.
Frequently asked questions
About 1.0–1.2 g/kg for sedentary adults and 1.4–2.2 g/kg for active people and those building muscle.
Protein supplies 4 calories per gram, the same as carbohydrates and less than half of fat.
Very high intakes offer no extra muscle benefit and displace other nutrients. Stay within the 2.2 g/kg upper range.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.