Why does protein need vary by weight and activity level?
Protein plays a key role in building and repairing body tissue, including muscle. The heavier you are, and the more you use and need to recover your muscles, the more protein you generally need β so this calculator factors in both your body weight and your activity level.
Calculation formula (for reference)
- Little to no exercise: body weight (kg) Γ 0.8-1.0g
- Light exercise: body weight (kg) Γ 1.0-1.2g
- Active exercise: body weight (kg) Γ 1.2-1.6g
- Strength training / building muscle: body weight (kg) Γ 1.6-2.2g
These ranges are based on general nutritional guidelines. If you have a specific health condition such as kidney disease, talk to a healthcare professional before adjusting your protein intake.
Check your calorie needs too
Curious about your daily calorie needs? Try the BMR / TDEE Calculator.
Frequently Asked Questions
Is it a problem to eat too much protein?
For people with healthy kidneys, protein intake within the recommended range is generally considered safe. However, if you have kidney disease, you should always adjust your protein intake in consultation with a healthcare professional.
Can I check my body fat percentage too?
Yes, you can check it with the Body Fat Calculator.