How much protein do adults need each day?
Protein is used to build and maintain tissues and supports many normal body functions. Needs vary with body size, age, health, energy intake and training. A commonly used baseline for healthy adults is around 0.8 grams per kilogram of body weight per day; people who exercise regularly or train intensely may need more. There is no single target that fits everyone.
How the calculator works
The tool converts pounds to kilograms when needed, then multiplies body weight by the selected grams-per-kilogram factor. The activity options are broad examples, not strict categories or clinical rules. The result is rounded to the nearest gram to make it easier to understand.
Example: a 70 kg adult
At the 0.8 g/kg baseline, a person weighing 70 kg gets an estimate of 56 g per day. At 1.2 g/kg, the estimate is 84 g. These examples show how the selected factor changes the result; they do not determine what a specific person should eat.
What foods provide protein?
Sources include beans, lentils, chickpeas, tofu, nuts and seeds, eggs, dairy foods, fish, poultry and meat. You do not need to rely on one food. A varied eating pattern can help provide protein alongside fibre, vitamins, minerals and energy.
Is more protein always better?
No. The calculator does not assess your total diet, energy needs, medical history or individual goals. People with kidney disease or other conditions affecting protein needs, people who are pregnant or breastfeeding, adolescents, and anyone following a prescribed diet should seek advice from a qualified health professional rather than rely on this estimate.
Frequently asked questions
Can I use this calculator to build muscle?
It can provide a broad starting estimate for an adult who trains, but muscle gain also depends on progressive training, sufficient energy, recovery and the overall diet. A calculator cannot guarantee a result.
Should I eat all my protein in one meal?
Many people find it practical to include protein-containing foods across meals and snacks. The best pattern depends on preferences, schedule and individual needs.
Does this calculate protein for children?
No. It is intended for adults only. Children and teenagers have different needs and should use age-appropriate guidance from a qualified professional.
Keep learning
Read our Protein Basics for Everyday Eating and Practical Guide to Building a Balanced Plate for more context on food sources and balanced meals.