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Protein Intake Calculator

Enter body weight and goal to get a daily protein range and food equivalents.

Everyone at the gym says to eat more protein, but how much a day is the part most people cannot answer — too little wastes the training, and piling it on for no reason burdens the kidneys. Enter body weight and the goal (ordinary, fitness, muscle gain) for a range in grams, converted into eggs and glasses of milk, so that "have I had enough" becomes countable.

On the convention: the recommendation is per kilogram of body weight, and for anyone carrying a lot of excess weight the ideal weight is the more reasonable basis, since fat tissue does not consume protein; the conversion uses roughly 6–7 g of protein per whole egg and 8 g per 250 mL of milk, which is an intuitive reference rather than a precise meal plan. Anyone with impaired kidney function needs medical advice instead of a general recommendation.

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How to use

  1. Enter body weight and choose the goal.
  2. Read the daily protein range in grams.
  3. Check the food equivalents in eggs and milk.
  4. Follow medical advice instead if kidney function is impaired.

How it works

How much protein per kg of body weight

Three tiers: ordinary adults maintaining the body need 0.8-1.0 g/kg; regular gym-goers 1.2-1.6 g/kg; muscle-gain phase 1.6-2.2 g/kg. At 65 kg the three are 52-65 g, 78-104 g and 104-143 g. During fat loss, use 1.6-2.0 g/kg — a calorie deficit preserves muscle better.

Food-equivalent conversions

Conversion references: 1 egg is about 6 g of protein, 250 mL of milk about 8 g. A 65 kg person's ordinary tier (52-65 g) is roughly 9-11 eggs or 7-8 cups of milk, but a real diet should mix animal and plant sources, not rely on a single food. Note this is "grams of protein," not food weight: 100 g of chicken breast is about 23 g of protein, while 100 g of tofu is only about 8 g.

Who shouldn't follow this

People needing individualized plans: chronic kidney disease patients usually must limit total protein (the amount set by the doctor per kidney-function stage), and liver disease, gout, pregnancy and breastfeeding each have different advice. This tool applies only to healthy adults and can't replace a clinical nutrition prescription.

Calculation basis: protein for healthy adults is estimated from the common guidance of 0.8–1.0 g/kg (maintenance), 1.2–1.6 g/kg (regular training) and 1.6–2.2 g/kg (muscle gain); food equivalents assume roughly 6 g of protein per egg and 8 g per 250 mL of milk. People with chronic kidney disease must follow their doctor's limit.

Code example

JavaScript Three factor ranges and food equivalents 

const FACTOR = { daily: [0.8, 1.0], muscle: [1.6, 2.2], cut: [1.5, 2.0] };

function protein(weightKg, goal) {
  const [lo, hi] = FACTOR[goal];
  return {
    grams: (weightKg * lo).toFixed(0) + "~" + (weightKg * hi).toFixed(0),
    eggs: (weightKg * hi / 6.5).toFixed(1),      // a whole egg ≈ 6.5g of protein
    milk: (weightKg * hi / 8).toFixed(1)         // 250mL ≈ 8g
  };
}

protein(70, "muscle");   // 112~154g, about 17~24 eggs' worth (do not actually eat only eggs)

Python The same formulas in Python 

FACTOR = {"daily": (0.8, 1.0), "muscle": (1.6, 2.2), "cut": (1.5, 2.0)}

def protein(w, goal):
    lo, hi = FACTOR[goal]
    return round(w * lo), round(w * hi)

protein(70, "muscle")   # (112, 154) g/day

# Food references: a whole egg 6.5g, 250mL milk 8g, 100g chicken breast about 22g

FAQ

Do ordinary people really need 1.6 g/kg?

No. Sedentary people are fine with 0.8-1.0 g/kg (about 56-70 g for 70 kg); eating more won't become muscle. Only a muscle-gain phase with strength training needs 1.6-2.2 g/kg.

How much protein can be absorbed at once?

The claim "only 20-30 g at a time" is inaccurate: absorption is continuous, though a single 20-40 g stimulates muscle protein synthesis more efficiently. Meeting the total and distributing it evenly matters more than agonizing over a single-dose cap.

Does too much protein harm the kidneys?

For healthy people, current evidence doesn't support that a high-protein diet damages kidney function; but those with existing chronic kidney disease must limit protein and follow medical advice — they can't follow this tool's range.

Is plant protein enough?

Yes, but you must cover all essential amino acids: combining legumes and grains (like rice with tofu) achieves amino-acid complementarity. Vegans should aim about 10-20% higher than the same-weight general population.

For 70 kg in a muscle-gain phase, how do I eat 140 g of protein?

Split into 4 meals of 30-40 g each: for example 150 g of chicken breast (about 35 g), 2 eggs (about 12 g), 250 mL of milk (about 8 g), and a serving of soy products. Distributed intake aids muscle synthesis better than one big meal.

Do I need more or less protein during fat loss?

More. Under a calorie deficit, aim for 1.6-2.0 g/kg — it helps preserve muscle, and protein is the most satiating, reducing hunger during fat loss.

Is my weight data recorded?

No. Weight is used only in local browser computation, not uploaded, and not stored or aggregated in any form; history stays local, clearable in one click and gone on close in incognito mode.