ProteinPlan

Protein Intake Calculator

Protein targets from 0.8 g/kg (sedentary) up to 2.4 g/kg (cutting).

Body weight (kg)

Goal

Daily protein target

120 g

≈ 4.8 palm-sized servings

What you entered

Body weight: 75 kgGoal: active

1
Protein per kg for "active"
1.6 g/kg= 1.6 g/kg
2
Multiply by body weight
75 × 1.6= 120 g

Result

Daily protein target: 120 g

At 75 kg and a "active" goal, aim for about 120 g of protein per day — roughly 4.8 palm-sized servings.

Daily protein target by body weight and goal

Protein needs scale with body weight and training load: about 0.8 g per kilogram for sedentary adults, 1.6 for active people, 2.2 for athletes, and 2.4 while cutting to protect lean mass.

Body weight	Sedentary	Active	Athlete	Cutting
60 kg	48 g	96 g	132 g	144 g
70 kg	56 g	112 g	154 g	168 g
80 kg	64 g	128 g	176 g	192 g
90 kg	72 g	144 g	198 g	216 g
100 kg	80 g	160 g	220 g	240 g

0.8 g/kg is a minimum to avoid deficiency, not an optimum. Anyone with kidney disease should get a target from their clinician rather than a calculator. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

Why protein needs scale with activity and goal

Sedentary adults need far less protein per kilogram than someone strength training or actively cutting calories, since resistance training and calorie deficits both increase the body's protein requirements to preserve muscle.

Grams per kg, not a flat number

Protein needs scale with body weight, which is why this calculator asks for weight first — a flat 'eat 150g of protein' recommendation ignores that a 60kg and 100kg person have very different needs.

Frequently asked questions

How much protein do I need per day?

Sedentary adults: 0.8 g/kg (56g for a 70 kg person). Regular exercisers: 1.2–1.6 g/kg. Strength training/muscle building: 1.6–2.2 g/kg. Cutting (calorie deficit): 2.0–2.4 g/kg to preserve muscle. These are evidence-based ranges from sports nutrition research.

Can I eat too much protein?

For healthy adults, intakes up to 2.5–3.0 g/kg/day show no kidney damage in research. Higher protein diets are not harmful to healthy kidneys — this is a persistent myth. However, people with existing kidney disease should follow their doctor's protein guidance. Beyond ~2.4 g/kg, extra protein offers diminishing muscle-building returns.

When should I eat protein for muscle growth?

Total daily protein matters most — timing is secondary. That said, spreading intake across 3–5 meals (20–40g per meal) optimizes muscle protein synthesis. A serving within 2 hours of training helps, but the 'anabolic window' is wider than the old 30-minute myth suggested.