Protein Intake Calculator
Estimate how much protein to eat each day, in grams, based on your body weight and your goal — from general health to building muscle or losing fat while keeping it.
How to use it
Enter your weight and pick the goal that fits you. The calculator multiplies your weight by an evidence-based grams-per-kilogram range and shows a daily target plus a rough per-meal amount.
Protein needs rise with activity and training. Sedentary adults need around 0.8 g/kg, while active people and those building muscle benefit from 1.6–2.2 g/kg. Spreading protein across meals supports muscle repair better than one large serving.
Frequently asked questions
How much protein do I need per day?
It depends on weight and activity. General health is around 0.8 g per kg of body weight; active people and those building muscle do better at 1.6–2.2 g/kg. The calculator gives a range and a midpoint for your goal.
Should I count protein per kilogram or per pound?
Research uses grams per kilogram of body weight. If you weigh in pounds, the calculator converts for you — just enter your weight in whichever units you prefer.
Can I eat too much protein?
For healthy people, intakes up to about 2 g/kg are well tolerated. Very high intakes offer little extra benefit for most goals. If you have kidney disease, check with your doctor before raising protein significantly.
BriskToolbox provides estimates for general information only and is not medical advice. Talk to a healthcare professional about your individual health.