How much protein do I need per day?

It depends on your weight, activity and goal. The US RDA is 0.8 g per kg of body weight, and the 2016 ACSM sports nutrition position stand suggests 1.2 to 2.0 g/kg for active adults. This calculator uses ranges from 0.8–1.2 g/kg for a sedentary adult keeping their weight up to 2.0–2.6 g/kg for twice-daily training aimed at athletic performance.

Should I use total body weight or lean body mass?

This calculator uses total body weight, which is the most practical approach. If you have a high body fat percentage (over 30%), consider using your target weight instead for a more accurate estimate.

Can I eat too much protein?

For healthy adults, intakes up to 2.2 g/kg are considered safe and well-studied. Very high intakes (above 3 g/kg) show diminishing returns and may stress the kidneys in individuals with pre-existing kidney conditions.

What counts as a complete protein source?

Animal sources (meat, fish, eggs, dairy) are complete proteins. Plant sources like legumes, tofu, tempeh, edamame, and quinoa are also good options. Combining complementary plant proteins (e.g., rice and beans) across a day meets all essential amino acid needs.

Does protein timing matter?

Spreading protein across 3–5 meals maximizes muscle protein synthesis. Aim for 20–40 g of protein per meal. Post-workout protein within 2 hours can aid recovery, though total daily intake is the most important factor.

How many grams of protein per pound of body weight?

Divide the g/kg figure by 2.2. The RDA of 0.8 g/kg is about 0.36 g per pound, and 1.6 g/kg is about 0.73 g per pound. A 180 lb adult who trains 3 to 5 days a week for muscle gain gets 147 to 180 g a day here, which is 0.8 to 1.0 g per pound.

Does the calculator adjust for age?

No. It uses only weight, activity and goal. The PROT-AGE study group (Bauer and colleagues, 2013) suggests 1.0 to 1.2 g/kg a day for healthy adults over 65 and more during acute or chronic illness. People with chronic kidney disease should follow the protein target set by their doctor or dietitian.

Protein Intake Calculator

Enter your weight, activity level, and fitness goal to get a personalized daily protein target in grams.

Multiply your weight in kilograms by a grams-per-kg range set by your activity level and goal.

Your Details

Body Weight

Activity Level

Fitness Goal

Fill in your details and press
Calculate to see your protein target.

Quick answer

Multiply your weight in kilograms by a grams-per-kg range set by your activity level and goal. A 70 kg (154 lb) adult who exercises 3 to 5 days a week and wants to keep their weight gets 84 to 112 g of protein a day (1.2 to 1.6 g/kg). The ranges run from 0.8 g/kg, the US RDA, for a sedentary adult up to 2.6 g/kg for twice-daily athletic training.

Examples

Weight, activity, goal	Protein per day
70 kg, moderate, maintain	84–112 g
150 lb, sedentary, maintain	54–82 g
70 kg, moderate, lose weight	112–140 g
180 lb, moderate, muscle	147–180 g
60 kg, very active, athletic	120–144 g
80 kg, 2x a day, athletic	160–208 g

Enter your weight and pick a goal.

Summary

This calculator estimates your optimal daily protein intake using research-backed multipliers tied to your body weight, how active you are, and what you want to achieve. Protein targets vary significantly — a sedentary person maintaining weight needs far less than an athlete building muscle. Results are given as a target range so you have flexibility in your diet planning.

How it works

Enter your body weight and choose kilograms or pounds.
Select your activity level from sedentary to very active.
Choose your primary fitness goal: weight loss, maintenance, muscle gain, or athletic performance.
The calculator applies an evidence-based protein multiplier (g per kg of body weight) for your profile.
Your recommended daily protein range is displayed instantly along with a per-meal breakdown.

Use cases

Plan daily meals to hit a protein target for muscle building.
Ensure adequate protein intake while cutting calories for fat loss.
Check whether your current diet meets your protein needs.
Adjust protein targets when changing workout frequency or intensity.
Support recovery from injury or surgery with higher protein intake.
Check that an older adult reaches the 1.0–1.2 g/kg often advised after age 65.

Frequently Asked Questions

Last updated: 2026-05-23 · Reviewed by Nham Vu