Protein Intake Calculator
Find your daily protein target based on body weight and activity level.
Daily protein target
84
Breakdown
- Per meal (4 meals)
- 21
- Calories from protein
- 336
Last updated:
FAQ
How much protein do I need?
Sedentary adults need about 0.8 g per kg of body weight; regular training raises the target to 1.2–2.0 g per kg.
Can I eat too much protein?
Healthy kidneys handle high intakes fine, but protein should still fit your total calorie budget and leave room for variety.
Does timing matter?
Total daily intake matters most, though spreading it across 3–4 meals with 20–40 g each supports muscle building well.
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