Protein Intake

Protein Intake — runs in your browser. Inputs are not stored.

Runs in your browser No sign-up Free to use

Protein intake

Body weight (kg)

Activity factor (g/kg)

Enter values, then press Calculate.

How to use

Enter body weight (kg). The default example is 70.
Choose an activity factor (g/kg): sedentary 0.8, light exercise 1.2 (default), strength 1.6, high intensity 2.0.
If it is not in the list, choose custom and enter g/kg in the factor field.
Press Calculate for daily protein grams. It does not split by meal.
If you have kidney disease, gout, or similar, talk to a physician or dietitian before a high-protein plan.

Key concepts

The protein intake calculator estimates daily protein grams as weight × g/kg activity factor. Target g = weight × factor, with a 0.8–2.0 g/kg range often cited in exercise and nutrition guides. People searching muscle maintenance or bulk can compare by changing the factor. There is no meal split or food database.

Only a daily total is shown. Kidney disease and similar issues need professional advice first. This is not medical; inputs are not transmitted. High-protein limits ordered by a doctor take priority over this number.

Example

70 kg × light 1.2 = 84 g. The same weight at strength 1.6 is 112 g; high intensity 2.0 is 140 g. Sedentary 0.8 is 56 g. Custom 1.4 is 98 g. To split by meals, divide that total by 3–4 yourself. 60 kg at strength 1.6 is 96 g; sedentary 0.8 is 48 g. Custom 1.4 is 84 g. 80 kg at high intensity 2.0 is 160 g; light 1.2 is 96 g.

Notes

This result is not medical diagnosis or treatment advice. Decide health, pregnancy, and nutrition matters with a clinician.

Frequently asked questions

Where do the protein g/kg factors come from?

They are ranges often cited in exercise and nutrition guides, not a personal prescription.

Can I enter a protein factor myself?

Yes. Choose custom under activity. Use a custom factor for values not in the list, such as 1.5.

Does it split daily protein by meal?

This tool calculates a daily total only. Divide the total by three meals yourself if you want.

Is protein intake sent to a server?

No. It is multiplied in the browser only. Weight is multiplied in this tab only.

Is the protein calculator medical?

No. It is for reference. If you have a condition, talk to a dietitian or physician first.

Should I enter lean body mass as weight?

This screen multiplies the weight number you enter by the factor. To use lean mass, put that value in the weight field.

Your input is not sent to the server and disappears when you close the page.

Last reviewed: 2026-09-04