Protein Intake Calculator
How many grams of protein to eat a day for your weight and goal, from everyday health to building muscle, and how much per meal.
Protein a day
77 to 98 g
- Per meal
- 26 to 33 g
- For scale: eggs
- 13 to 16 eggs' worth (about 6 g each)
At 70 kg, aim for 77 to 98 g of protein a day, about 26 to 33 g at each of 3 meals. Daal, chicken, eggs, yoghurt and chickpeas are good sources.
How it's worked out
- Regular exercise
70 kg × 1.1 to 1.4 g per kg77 to 98 g
- People with kidney disease should follow their doctor's protein advice.
How it works
Protein a day = weight in kg × grams per kg for your goal
Worked example
A 70 kg adult who exercises regularly needs about 70 × 1.1 to 1.4 = 77 to 98 g of protein a day, or about 26 to 33 g at each of three meals.
Questions people ask
How much protein do I need a day?
Healthy adults need at least 0.8 g per kg of body weight. Regular exercisers do better with 1.1 to 1.4 g, and people building muscle or losing weight with 1.6 to 2.2 g.
How much protein is in common foods?
Roughly: an egg 6 g, a cup of cooked daal 18 g, 100 g of chicken 30 g, a cup of yoghurt 9 g, a cup of chickpeas 15 g.
Can too much protein be harmful?
For healthy people, intakes up to about 2 g per kg are considered safe. People with kidney disease should follow their doctor's advice.
About this calculator
Formula and rules last checked 25 October 2026Written and tested by the CalculatorDex teamReport a problem