Protein Intake Calculator (2026)

It depends on your body weight and goal. General guidelines: sedentary maintenance is about 0.8–1.0 g per kg of body weight; active people and general fitness 1.2–1.6 g/kg; building muscle 1.6–2.2 g/kg; and fat loss while preserving muscle 1.8–2.4 g/kg. For a 70 kg active adult that is roughly 84–112 g of protein a day.

No. Beyond roughly 2.2–2.4 g/kg there is little additional muscle benefit for most people, and very high intakes mainly add calories. Spreading protein across 3–4 meals (around 20–40 g each) is more effective for muscle synthesis than one large serving.

Affordable, widely available options include eggs, chicken breast, fish, tofu and tau kwa, tempeh, Greek yoghurt, milk, edamame, dhal, and lean pork. Hawker choices like sliced fish soup, yong tau foo with more protein items, or chicken without skin are reasonable. Whey or soy protein powder is a convenient top-up if you struggle to hit your target from food.

For people with healthy kidneys, higher-protein diets within the ranges above are generally considered safe. However, if you have chronic kidney disease, diabetes affecting the kidneys, or are pregnant, your needs differ and you should follow a doctor's or dietitian's advice rather than this general guideline.