Can too much protein be harmful?

For most healthy adults, intake up to around 2.2 g/kg is generally considered safe. Those with kidney disease should follow a doctor's guidance.

Should I use my current weight or goal weight?

Generally current body weight, unless significantly overweight, in which case a target or lean body weight gives a more realistic figure.

Do I need to hit this exactly every day?

No, treat it as a daily average target rather than an exact daily requirement.

Protein Calculator

Find your recommended daily protein intake

Body Weight

Activity / Goal

What is the Protein Calculator?

This calculator estimates your recommended daily protein intake in grams, based on your body weight and activity level. Protein needs scale with body weight and go up significantly with regular training or muscle-building goals compared to a sedentary lifestyle.

How to Use the Protein Calculator

Enter your body weight in kg or lb.
Choose the option closest to your activity level and goal.
Read your daily protein target, plus a rough per-meal split across 3 meals.

Protein Guidelines by Activity Level

Activity Level	Protein per kg body weight
Sedentary	0.8 g/kg
Lightly Active	1.2 g/kg
Regular Training / Weight Loss	1.6 g/kg
Muscle Gain / Strength Training	2.0 g/kg
Serious Athlete	2.2 g/kg

Frequently Asked Questions

For most healthy adults, protein intake up to around 2.2 g/kg is generally considered safe. People with kidney disease or other conditions should follow their doctor's specific guidance instead of general targets.

Generally your current body weight, unless you're significantly overweight, in which case using a target/lean body weight tends to give a more realistic protein target — see the Ideal Weight Calculator.

No — treat it as a daily average target. Being close on most days is more important than hitting an exact number every single day.