RapidCheck

Protein Intake Calculator

Find your daily protein target based on your weight and goal.

Last updated: 8 Aug 2026

Quick answer

Daily protein depends on your goal: about 0.8 g/kg for general health, 1.2–1.6 g/kg for fitness, and 1.6–2.2 g/kg for muscle building or fat loss. For a 70 kg person aiming to build muscle, that is roughly 112–154 g a day. Enter your weight and goal above.

Protein supports muscle, recovery and satiety. This protein intake calculator estimates your daily target in grams based on your body weight and your goal, using widely-cited g-per-kg ranges.

How to calculate your protein needs

  1. 1 Enter your body weight in kilograms.
  2. 2 Choose your goal (general health, fitness, or muscle/fat loss).
  3. 3 We apply the appropriate grams-per-kg range.
  4. 4 See your daily protein target in grams.

Frequently asked questions

How much protein do I need per day?
About 0.8 g/kg for general health, 1.2–1.6 g/kg if you are active, and 1.6–2.2 g/kg for building muscle or losing fat.
Is too much protein harmful?
For healthy people, high protein within these ranges is generally safe; those with kidney conditions should consult a doctor.
Should I count protein from all foods?
Yes — total daily protein from all sources (dal, dairy, eggs, meat, etc.) counts toward the target.

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