Daily Protein Calculator
Protein needs scale with body weight and how active you are. This estimates a daily target in grams from your weight and goal, plus a rough per-meal amount.
Your numbers
Result
- Per meal (4 meals)grams
- 32
| Goal | Protein (g) |
|---|---|
| Sedentary (RDA baseline) | 56 |
| Active / general fitness | 84 |
| Endurance training | 98 |
| Building muscle | 126 |
| Losing fat / athlete | 154 |
How much protein you need
The target is weight (kg) x grams per kg. The baseline RDA is 0.8 g/kg, but active people benefit from more: about 1.2-1.4 g/kg for general fitness and endurance, and 1.6-2.2 g/kg when building muscle or dieting to keep muscle. For a 70 kg person aiming to build muscle at 1.8 g/kg, that is about 126 g/day.
Spreading it out
Muscle protein synthesis responds best to protein spread across meals — roughly 20-40 g each, a few times a day, rather than one large serving. Whole-food sources (meat, fish, eggs, dairy, legumes) cover most needs; supplements just make hitting the target easier.
Informational and educational result. Not a substitute for professional advice.
Frequently asked questions
Sources
- Dietary protein recommendations (RDA and sports nutrition guidelines)
Embed this calculator
Copy the code and paste it into your site or blog. Credit with a link back to Contania is included, and the height adjusts itself.
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