Protein Intake Calculator

Estimate daily protein needs based on weight, activity level, fitness goal, and diet pattern.

Protein target

100.8 g/day

Active maintenance

Per meal

25.2 g

Split across four meals

Per kg

1.4 g/kg

Selected goal factor

Weekly protein

705.6 g

Seven-day target

Protein inputs

Estimate daily protein needs from body weight and fitness goal.

Body weight

Goal

Related calculators

Diet Nutrition Balance CalculatorEstimate calorie targets and macro balance across carbohydrates, protein, and fat.
Exercise Calorie CalculatorEstimate calories burned from exercise type, body weight, duration, and intensity.
Water Intake CalculatorEstimate daily water needs from body weight, activity, climate, and lifestyle factors.
Interval Running Pace CalculatorCalculate interval running pace, split times, recovery pace, and workout distance.
Caffeine Intake CalculatorEstimate daily caffeine intake from coffee, tea, energy drinks, and body-weight-based guidance.
Subway Calorie CalculatorSubway Calorie Calculator helps Estimate meal nutrition totals from calories, protein, sodium, and serving count.

What is the protein intake calculator?

This calculator estimates daily protein need from body weight, training purpose, age, and special conditions. It follows the 2026 Korean Dietary Reference Intakes and the International Society of Sports Nutrition position ranges used in the Korean source page.

Protein is one of the three major nutrients and provides 4 kcal per gram. Of 20 amino acids, nine are essential: leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, lysine, and histidine.

Daily protein targets

2026 target table

General adults: 0.8 to 1.0 g/kg/day. A 70 kg adult needs about 56 to 70 g under the Korean DRI baseline.
Strength trainers: 1.6 to 2.2 g/kg/day, or 112 to 154 g for a 70 kg person, aligned with ISSN 2024 guidance.
Weight loss: 1.2 to 1.6 g/kg/day, or 84 to 112 g for 70 kg, to protect muscle and improve satiety.
Endurance athletes: 1.2 to 1.6 g/kg/day, following ACSM-style endurance guidance.
Adults 65 and older: 1.0 to 1.2 g/kg/day, or 70 to 84 g for 70 kg, to reduce sarcopenia risk.
Late pregnancy: 0.8 g/kg/day plus 30 g, or about 86 g for a 70 kg person.

Korean intake context

Korea 2025 national nutrition data in the source shows average daily protein intake of about 79 g for adult men and 52 g for adult women. Among adults 65 and older, intake falls to about 56 g for men and 40 g for women, often below the 1.0 to 1.2 g/kg sarcopenia prevention target.

Training, food, and timing guidance

Bulking, cutting, and seniors

For bulking, combine 1.6 to 2.2 g/kg/day protein with calories 10% to 20% above maintenance.
After training, 20 to 40 g protein within 30 minutes to 2 hours is practical; leucine-rich whey can help muscle protein synthesis.
During weight loss, 1.2 to 1.6 g/kg/day helps protect lean mass and control hunger.
For seniors, distribute at least 25 to 30 g protein per meal rather than saving most intake for dinner.

Food examples and safety

Animal sources include chicken breast 100 g with about 31 g protein, pollack 28 g, canned tuna 26 g, beef tenderloin 26.1 g, and salmon 25.4 g.
Plant sources include tempeh 18.5 g, edamame 11.9 g, tofu 150 g with 12 g, lentils 9 g, and black beans 8.9 g.
For healthy adults, up to about 2.0 g/kg/day is generally considered safe, but people with kidney disease should consult a clinician.
Spacing 20 to 40 g per meal is more efficient; more than 40 g at once gives limited additional muscle-synthesis benefit.
On a high-protein diet, use about 35 to 40 mL/kg/day water as a hydration reference.