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Health & Fitness · Calories & Diet

Protein Calculator — How Much Protein Do You Need?

Work out how much protein to eat each day from your body weight and activity (grams per kg) or as a share of your calories, split across your meals, with the rest of your macros alongside.

A ready-made version of the Macro Calculator — Protein, Carbs & Fat.

Your inputs

Quick start — try a typical case

kcal

Your maintenance or goal calories — the Calorie calculator works this out.

Carbs / protein / fat as % of calories.

g/kg

0.8–1 g/kg meets basic needs; 1.4–2.0 g/kg suits regular strength training or a calorie deficit.

Your result Live

Daily Protein

112 g

37 g a meal · 22% of 2,000 kcal

Protein
112 g a day · 37 g a meal · 22% of calories
Carbohydrates
242 g a day · 81 g a meal · 48% of calories
Fat
65 g a day · 22 g a meal · 29% of calories
Fibre Target
28 g a day (14 g per 1,000 kcal)
  • Protein · 22%112 g
  • Carbs · 48%242 g
  • Fat · 29%65 g

Spread protein across meals; choose whole grains, pulses, vegetables and fruit for carbs, and nuts, seeds and plant oils for fat.

Population-average estimates for healthy adults, not medical advice. Talk to a doctor or registered dietitian before major changes to diet or exercise, or if you are pregnant or have a health condition.

How this is calculated

Grams = calories × share ÷ energy per gram (protein 4, carbs 4, fat 9 kcal/g) · Protein by weight = kg × g/kg

Usual ranges (AMDR)
Carbs 45–65 %, protein 10–35 %, fat 20–35 % of calories for adults
Fibre
14 g for every 1,000 kcal

Macronutrients are the three sources of calories: protein and carbohydrate give 4 kcal per gram, fat 9. Divide your daily calories by the split for your diet style to get grams. If you train or are cutting calories, setting protein by body weight (often 1.6 g/kg) protects muscle; the remaining calories are shared between carbs and fat in your diet's proportion.

Assumptions & sources

  • Healthy adults; calories from alcohol and fibre's lower energy aren't separated.
  1. 1Dietary Reference Intakes — Acceptable Macronutrient Distribution Ranges — National Academies (Institute of Medicine)
  2. 2Nutrient Requirements for Indians — Recommended Dietary Allowances (2020) — ICMR – National Institute of Nutrition
  3. 3Dietary Guidelines for Americans 2020–2025 (fibre: 14 g per 1,000 kcal) — USDA / HHS

Calculator ID HLTH-MACRO-001/protein · version 1.0.0

Common questions

How much protein per kg of body weight?

0.8–1 g/kg covers basic needs (ICMR-NIN recommends about 0.83 g/kg for Indian adults); 1.4–2.0 g/kg is common for people who strength-train or are dieting.

Can I eat too much protein?

Up to about 2 g/kg is considered safe for healthy people. If you have kidney disease, ask your doctor before increasing protein.