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Protein Intake Calculator

Estimate your daily protein needs based on body weight and activity level.

Inputs

kg
kg

Saved Scenarios

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Daily Protein (g)

112

Spark says

How it's calculated

Formula

Protein (g)=Weight (kg)×Activity FactorProtein\ (g) = Weight\ (kg) \times Activity\ Factor
Activity\ Factor
— Grams of protein per kg of body weight, by activity level

What is the Protein Intake Calculator?

Protein needs scale with both body weight and activity level — more active people and those building muscle need more grams per kilogram than sedentary individuals.

How to use it

  1. 1 Enter your body weight.
  2. 2 Select the activity level that best matches your week.

Worked examples

70kg, moderately active

About 112g of protein per day.

Try it

Frequently asked questions

Is more protein always better?

No — needs plateau once you're meeting your target for your activity level; consistently far exceeding it offers little additional benefit for most people.

Sources & references