Most adults need 0.8g of protein per kg of body weight just for basic health. For active people and muscle building: 1.6-2.2g per kg. A 70kg person who exercises regularly needs 112-154g of protein daily. High-protein foods: chicken breast (31g/100g), eggs (13g each), tuna (30g/100g), lentils (9g/100g).
📂 Health
🍖 Protein Calculator
Calculate your daily protein needs based on weight, activity level, and fitness goal. Find out exactly how many grams of protein you need every day for health, weight loss, or muscle building.
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🦉Owl's Explanation
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✅ Trusted Tool
The 365tool.net Protein Calculator uses ranges consistent with the International Society of Sports Nutrition position stand on protein. Free for athletes, fitness enthusiasts, and anyone optimising their nutrition.
🤔 How Does This Work?
The Protein Calculator uses evidence-based recommendations from sports nutrition research:
Sedentary: 0.8g/kg (minimum health requirement)
Light activity: 1.0-1.2g/kg
Moderate exercise: 1.4-1.6g/kg
Heavy training: 1.6-2.0g/kg
Athlete/intense: 2.0-2.2g/kg
Goal adjustments: weight loss adds 0.2g/kg (to preserve muscle in a deficit). Muscle gain uses the higher end of ranges.
❓ Frequently Asked Questions
How much protein do I really need?▼
The minimum for basic health is 0.8g/kg. But research shows benefits continue up to 2.2g/kg for active people. Beyond 2.2g/kg, there is little additional muscle-building benefit. For a 70kg person: minimum = 56g, optimal for fitness = 112-154g.
When should I eat protein?▼
Spread protein evenly across 3-5 meals. Your body can use about 25-40g per meal for muscle synthesis. Eating 50g at once is not necessarily better than 30g — the excess is used for energy. Post-workout protein within 2 hours is beneficial but not critical if you eat enough throughout the day.
For healthy adults, high protein intake (up to 3.5g/kg) is generally safe. Concerns about kidney damage apply only to people with existing kidney disease. However, excessive protein at the expense of vegetables and fiber is not ideal for overall health. Balance matters.
Is a protein supplement necessary?▼
No. You can meet all protein needs from whole foods. Supplements (whey, casein, plant protein) are convenient but not superior to food. If you struggle to eat enough protein from food, supplements help. If you eat enough varied protein sources, supplements add little benefit.
The minimum for basic health is 0.8g/kg. But research shows benefits continue up to 2.2g/kg for active people. Beyond 2.2g/kg, there is little additional muscle-building benefit. For a 70kg person: minimum = 56g, optimal for fitness = 112-154g.
When should I eat protein?▼
Spread protein evenly across 3-5 meals. Your body can use about 25-40g per meal for muscle synthesis. Eating 50g at once is not necessarily better than 30g — the excess is used for energy. Post-workout protein within 2 hours is beneficial but not critical if you eat enough throughout the day.
For healthy adults, high protein intake (up to 3.5g/kg) is generally safe. Concerns about kidney damage apply only to people with existing kidney disease. However, excessive protein at the expense of vegetables and fiber is not ideal for overall health. Balance matters.
Is a protein supplement necessary?▼
No. You can meet all protein needs from whole foods. Supplements (whey, casein, plant protein) are convenient but not superior to food. If you struggle to eat enough protein from food, supplements help. If you eat enough varied protein sources, supplements add little benefit.