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Calculate daily protein needs from weight, activity level and goal — see grams per day, per meal and per kg.
Calculate daily protein needs from weight, activity level and goal — see grams per day, per meal and per kg.
Enter values above and click Calculate — results will appear here with the formula explained.
General guidance scales protein with body weight and activity: sedentary adults around 0.8 g/kg, active 1.2-1.6, athletes 1.6-2.2. Muscle gain aims upper end, fat loss keeps protein high to preserve lean mass.
This is general information, not medical advice. Individual needs vary with age, kidney health and training — consult a professional for personalized guidance.
Calculate daily protein needs from weight, activity level and goal — see grams per day, per meal and per kg. Formula: Protein = weight(kg) × factor: sedentary 0.8, active 1.2-1.6, athlete 1.6-2.2 g/kg.
General guidance scales protein with body weight and activity: sedentary adults around 0.8 g/kg, active 1.2-1.6, athletes 1.6-2.2. Muscle gain aims upper end, fat loss keeps protein high to preserve lean mass.
This is general information, not medical advice. Individual needs vary with age, kidney health and training — consult a professional for personalized guidance.
At 75 kg, active, maintain: about 1.4 g/kg → 105 g/day, about 35 g per meal over 3 meals.
Formulas are standard public references (see our methodology). External standards are cited in the text where they apply.
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