Protein Intake Calculator
Calculate how much protein you need daily based on your weight, activity level, and fitness goals.
Your Details
kg
Your body weight in kilograms
years
Your age in years
Recommended Daily Protein
84g
1.2g per kg body weight
📊Minimum (RDA)
56g
⚠️Maximum Safe
140g
🍽️Per Meal (3 meals)
28g
🍴Per Meal (4 meals)
21g
Protein Calories
Your recommended protein intake of 84g provides approximately 336 calories (4 calories per gram of protein).
Protein Intake Guidelines
| Activity Level | Protein (g/kg) | Description |
|---|---|---|
| Sedentary | 0.8g/kg | Minimum RDA for adults |
| Recreational Exercise | 1.0-1.2g/kg | Light to moderate activity |
| Endurance Athletes | 1.2-1.4g/kg | Running, cycling, swimming |
| Strength Athletes | 1.6-2.0g/kg | Bodybuilding, powerlifting |