Protein Calculator
Protein (g) = Weight (kg) × Factor; Factor: sedentary=0.8, light=1.0, moderate=1.3, active=1.6, athlete=2.070×1.3=91g
Free online tool
Protein Calculator
Enter your weight and activity level to find your optimal protein target.
Instant calculation
Protein Calculator
Enter your weight and activity level to find your optimal protein target.
Your result
Calculation
Your numbers stay in this browser. Nothing is uploaded or saved.
Three clear steps
How to use this calculator
- 01
Enter weight
Type your body weight in kilograms.
- 02
Select activity level
Enter the activity multiplier based on your lifestyle.
- 03
See protein target
Calculate to see your recommended daily protein intake.
The formula
How this calculation works
Protein needs increase with activity level. The RDA for sedentary adults is 0.8g per kg of body weight.
Check the method
Worked examples
Each example follows the same formula used by the calculator.
70 kg, moderately active — protein target?
70×1.3=91g≈ 91g protein per dayCommon questions
Questions about this calculation
What is the Protein Calculator?
The Protein Calculator helps you calculate your recommended daily protein intake based on weight and activity. Enter your values and select Calculate to get an instant result.
How is the result calculated?
Protein needs increase with activity level. The RDA for sedentary adults is 0.8g per kg of body weight.
Can you show an example?
Example: 70 kg, moderately active — protein target? — ≈ 91g protein per day.
Is my data saved when I use the Protein Calculator?
No. All calculations run locally in your browser. Your inputs and results are never uploaded, stored or shared with anyone.
Is the Protein Calculator free to use?
Yes. The Protein Calculator is completely free. No account, sign-up or payment is required. It works on mobile, tablet and desktop.
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