Protein Intake Calculator
Protein Needs Scale With Activity, Not Just Body Weight
Generic protein advice tends to quote a single number, but the useful range actually depends heavily on how much you train. Someone lifting weights four times a week has meaningfully different protein needs than someone who is sedentary, even at identical body weight. This calculator applies a per-kilogram factor that scales with activity level rather than treating everyone the same.
The Formula
The protein factor itself comes from a range rather than a single value, since the useful target shifts with training intensity and goals — this calculator returns both ends of that range plus the midpoint.
Protein Factor by Activity Level
| Activity level | Factor (g per kg body weight) |
|---|---|
| Sedentary | 0.8 – 1.0 g/kg |
| Lightly active | 1.0 – 1.2 g/kg |
| Moderately active | 1.2 – 1.6 g/kg |
| Very active / strength training | 1.6 – 2.0 g/kg |
| Athlete / intense training | 2.0 – 2.2 g/kg |
Worked Example at 70 kg
| Activity level | Protein range (g/day) |
|---|---|
| Sedentary | 56.0 – 70.0 g |
| Lightly active | 70.0 – 84.0 g |
| Moderately active | 84.0 – 112.0 g |
| Very active / strength training | 112.0 – 140.0 g |
| Athlete / intense training | 140.0 – 154.0 g |
Computed directly from the factor table above. The sedentary-to-athlete range nearly triples for the same body weight, which is why a single blanket protein number is a poor fit across different training levels.
Why the Sedentary Baseline Is Lower
The lower end of the range (0.8 g/kg) tracks close to standard baseline recommended dietary allowance figures for adults with minimal physical activity. As training volume and intensity increase, protein needs rise both to support muscle repair and to preserve lean mass during a calorie deficit — the factor climbing toward 2.0–2.2 g/kg reflects that added demand.
How to Use This Calculator
- Enter your Weight.
- Choose Metric (kg) or Imperial (lb) units.
- Select your Activity level from the dropdown.
- Select Calculate for your recommended daily protein range in grams.
Related Calculations
To see how a protein target fits into your overall macronutrient split, use the Macronutrient Ratio Calculator. For your total daily calorie baseline, see the Daily Calorie Needs Calculator.