How much protein do I need per day?

Active individuals training for muscle gain typically need 1.6–2.2g of protein per kilogram of body weight per day, compared to 0.8g/kg for sedentary adults.

Does protein intake depend on training goals?

Yes. Muscle building and intense training increase protein needs compared to general maintenance, since protein supports muscle repair and growth after resistance training.

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Protein Calculator

Daily protein intake

Find out exactly how much protein you need each day based on your body weight and training goals — from maintenance to serious muscle building.

Body Weight (kg)

Activity Level / Goal

What is Daily protein intake?

Daily protein intake is the amount of protein, in grams, your body needs each day to maintain, repair, and build muscle tissue. Requirements scale with body weight and training intensity.

General guidelines suggest 0.8g per kg of body weight for sedentary adults, rising to 1.6–2.2g per kg for people actively strength training and aiming to build muscle. Spreading protein intake across multiple meals supports better muscle protein synthesis than one large serving.

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