Protein Intake Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/5/2026
Recommended daily protein intake is 0.8 g per kg of body weight for a sedentary person (the reference intake), and up to 1.4-2.0 g/kg for someone doing strength training or trying to build muscle mass. For a sedentary 70 kg person, that's 56 g/day.
Explanation
This calculator estimates daily protein intake using a rule based on body weight and physical activity level. The reference recommended daily allowance (RDA) for a sedentary adult is 0.8 g of protein per kg of body weight, a value that covers basic needs to avoid deficiency, but not necessarily to optimize muscle mass for an active person. The official position of the International Society of Sports Nutrition (ISSN) places the needs of people with regular physical activity between 1.4 and 2.0 g/kg/day depending on intensity and goal (endurance, muscle building), beyond which no additional benefit is generally observed. This calculator uses 1.2 g/kg for moderate activity and 1.8 g/kg for strength training or bulking, two values within these documented ranges. This total includes all dietary protein sources (meat, fish, eggs, legumes, dairy...), not just supplements. For the number of calories provided by these proteins and other macronutrients, see our calories from macronutrients calculator.
Example: 70 kg, sedentary activity
Inputs
Weight: 70 kg. Activity level: sedentary (0.8 g/kg).
Calculation
Protein intake = 70 × 0.8 = 56.
Result
The recommended daily protein intake is about 56 g.
Frequently asked questions
Does a high protein intake carry any risk?
For a healthy person with no pre-existing kidney condition, studies haven't established a significant risk at the intake levels recommended here (up to about 2 g/kg/day). People with kidney disease, however, need to limit their protein intake according to their doctor's recommendations, since a high intake can worsen their condition.
Do I need more than 2 g of protein per kg to build muscle faster?
No, available studies show no significant additional benefit for muscle protein synthesis beyond about 2 g/kg/day, even during a bulking phase. Beyond that threshold, the surplus is mainly used as an energy source rather than for muscle building, which makes a very high intake of little practical use.
How should this intake be spread across the day?
Research suggests that spreading intake evenly across 3 to 4 meals a day (rather than one large meal) better supports muscle protein synthesis over 24 hours. This calculator only gives the recommended daily total, not its distribution over time.