Looking for a daily protein intake calculator grams by weight? This free tool gives you daily protein target in grams by body weight and goal. Just enter your numbers and press Calculate — results are instant.
Daily protein needs are usually given per kilogram of body weight, and the right amount depends on your goal: about 0.8 to 1.0 grams per kilo for general health, 1.2 to 1.6 to lose fat while keeping muscle, and 1.6 to 2.2 to build muscle. Multiply your weight by the range for your goal and you get your daily target in grams. More is not always better — very high intakes add little for most people.
Example: Body weight 70 kg · Goal: lose fat, keep muscle (1.2–1.6 g per kg)
Daily Protein Target: 84 – 112 g / day
Because bigger bodies need more protein to maintain and build tissue. Per-kilo targets scale fairly across body sizes, which is why sports nutrition uses them.
Spreading protein through the day — some at each meal — is usually recommended over eating it all at once, because the body can only use so much at a time for building muscle.
Yes. Beans, lentils, soy, nuts and grains all provide protein; combining different plant foods across the day covers the amino acids your body needs. You may need a little more total protein from plants than from animal foods.