Protein Calculator
Suggested daily protein (g) from weight and activity level.
How it works
Protein = weight(kg) × factor (0.8–2.0 g/kg)
~0.8 g/kg for sedentary, 1.2 for active, 1.6 for muscle gain, up to 2.0 for high intensity.
Worked example
Body weight 70 kg:
- Sedentary: 0.8–1.0 g/kg → 56–70 g
- Regular resistance training: 1.6–2.0 g/kg → 112–140 g
- Cutting (muscle retention): 1.8–2.2 g/kg → 126–154 g
Notes and limitations
Higher protein is generally safe with normal kidney function, but people with kidney disease must follow medical advice. Spreading it across 3–4 meals (25–40 g each) improves utilisation; plant proteins benefit from combining sources.