Daily protein target is an estimate of the grams of protein needed to support your body weight, training load, and body-composition goal.
Formula: grams/day = body weight (kg) x activity factor (g/kg) x goal factor
Example: 70 kg x 1.6 x 1.0 = 112 g/day
Fitness
Instant, private, and free
Protein Intake Calculator.
Estimate a daily protein target from body weight, activity level, and goal.
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Results update as you type.
| Category | Factor (g/kg) |
|---|---|
| Sedentary (little exercise) | 1.2 |
| Light (1–3 days/week) | 1.4 |
| Moderate (3–5 days/week) | 1.6 |
| Active (6–7 days/week) | 1.8 |
| Athlete (2× per day) | 2 |
Breakdown
FAQs
How much protein should I eat per day?
Most active adults land between 1.2 and 2.0 grams of protein per kilogram of body weight. Sedentary adults need closer to 1.2 g/kg, while athletes may need up to 2.0 g/kg.
Does protein intake depend on my goal?
Yes. A cut typically uses a lower factor to preserve lean mass while reducing calories, maintenance uses 1.0×, and a muscle-building phase uses a higher factor.
Should I use lean body mass or total body weight?
This calculator uses total body weight for simplicity. If you carry significant excess fat, you can enter a lean-mass estimate as the weight input for a closer target.
Cite this calculator
Canonical URL: https://mathify.one/en/fitness/protein-intake
Cite as: Mathify. (2026). Protein Intake Calculator. https://mathify.one/en/fitness/protein-intake
Use Cases
Setting a daily nutrition target
Use your body weight and training frequency to pick a protein goal you can track in a food app.
Example: A 70 kg moderately active adult maintaining weight: 70 x 1.6 x 1.0 = 112 g per day.
Adjusting during a cut
Keep protein high enough to preserve muscle while eating in a calorie deficit.
Example: The same 70 kg adult cutting fat: 70 x 1.6 x 0.8 = 89.6 g per day.
Planning a muscle-building phase
Raise the activity and goal factors to support growth during a surplus.
Example: A 70 kg athlete building muscle: 70 x 2.0 x 1.2 = 168 g per day.
Frequently Asked Questions
- How much protein should I eat per day?
- Most active adults land between 1.2 and 2.0 grams of protein per kilogram of body weight. Sedentary adults need closer to 1.2 g/kg, while hard-training athletes may need up to 2.0 g/kg.
- Does my goal change my protein target?
- Yes. A fat-loss phase usually uses a lower multiplier to protect lean mass while cutting calories, maintenance uses 1.0x, and a muscle-building phase uses a higher multiplier.
- Should I use lean body mass or total body weight?
- This calculator multiplies total body weight for simplicity. If you carry a lot of excess fat, enter an estimate of your lean body mass as the weight input to get a closer target.
- Is more protein always better?
- No. Very high intakes offer little extra benefit for most people and can crowd out other nutrients. Stay within the 1.2-2.0 g/kg range unless a clinician advises otherwise.
Tips & Common Mistakes
Tips
- Spread protein across 3-5 meals rather than one large serving to support muscle protein synthesis.
- Weigh yourself in the morning and use that number consistently for a stable target.
- If you are vegetarian or vegan, aim toward the higher end of the range and combine complementary plant proteins.
- Treat the result as a starting point and adjust based on hunger, recovery, and progress over 2-4 weeks.
Common Mistakes to Avoid
- Using pounds as kilograms without converting; 1 kg is about 2.2 lb.
- Choosing the athlete factor without training at that volume, which overshoots the target.
- Setting a goal factor from the dropdown and then also scaling the result manually, doubling the adjustment.
- Neglecting total calories and training; protein alone does not determine body composition.
Last updated: September 11, 2026