Protein intake guide
Enter your weight and activity. The tool gives an indicative range in grams per day.
General information, not medical advice. This result does not replace a doctor. If in doubt or if you have symptoms, see a health professional.
Result
70 – 91Range (g per day)
- Assumption: 1 to 1.3 g per kg of body weight per day.
- EFSA adult reference, 0.83 g/kg (g per day)
- 58
Inputs
- Weight
- 70
- Usual activity
- Active (sport 2 to 3 times a week)
How it is calculated
Range = weight × g per kg.
Result
Range (g per day)
- EFSA adult reference, 0.83 g/kg (g per day)
- 58
How it is calculated
- Range = weight × g per kg.
- Not very active 0.8–1.0; active 1.0–1.3; endurance 1.2–1.6; strength 1.6–2.2 g/kg.
- The EFSA reference for adults is 0.83 g/kg per day.
Example
70 kg, active: 70 – 91 g per day. EFSA reference: 58 g.
Good to know
- Does not apply during pregnancy, with kidney disease, or under 18: only a professional can advise.
- These are general guides, not a prescription.
- For advice that fits you, see a doctor or dietitian.
Sources
- EFSA (2012), dietary reference values for protein
- ISSN (2017), position stand on protein and exercise
- Morton R.W. et al. (2018), Br J Sports Med, protein and resistance training
When to use it
- Get a rough daily intake range from body weight and an activity category.
- Compare the indicative range with the EFSA adult reference value.
- Prepare a question for a doctor or dietitian without treating the result as a prescription.
Frequently asked questions
How is this protein range calculated?
Weight is multiplied by an indicative amount per kilogram for the selected activity category. It is a general reference, not an individual meal plan.
Does the range change with my activity level?
Yes. The indicative amount per kilogram varies by category, but the result remains an estimate.
Can I use it during pregnancy or with kidney disease?
No. In those situations, or if you are under 18, ask a doctor or dietitian for individual advice.