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Enter your weight and goal. We compute your daily protein need in grams.
=Protein per day
84g
Weight70 kg
Per kilogram1.2 g/kg
Per meal (4 meals)≈ 21 g
Protein per day84 g/day
Recommendations range from 0.8 g/kg (sedentary) to 2.0–2.2 g/kg (muscle building or a deficit). At higher body-fat, base protein on lean mass to avoid overestimating. Spread protein across the day.
Protein per day ≈ 84 g/day