Protein calculator

Protein ranges by goal

Goal	Grams per kg per day	Grams per lb
Minimum for healthy adults (RDA)	0.8	0.36
Active, exercising regularly	1.2–1.6	0.55–0.73
Endurance training	1.2–1.8	0.55–0.82
Building muscle	1.6–2.2	0.73–1.0
Losing fat, keeping muscle	1.8–2.4	0.82–1.1
Adults 65+	1.0–1.2	0.45–0.55

The RDA is a minimum to avoid deficiency, not a target for people who train. The higher ranges come from sports-nutrition position stands and meta-analyses; they're wide because people differ, and hitting the bottom of your range consistently matters far more than chasing the top. There's more nuance in How much protein do I need a day?

Worked example: a 75 kg adult

• Not very active: 75 × 0.8–1.0 = 60–75 g a day
• Lifting weights to build muscle: 75 × 1.6–2.2 = 120–165 g a day
• Over four meals: that's 30–41 g per meal for the muscle-building range, roughly a chicken breast or a big pot of Greek yogurt plus eggs

If you carry a lot of body fat, using your total weight will overestimate your needs. A simple fix is to base the calculation on your goal weight, or on a healthy weight for your height from the ideal weight calculator.

Does it matter how you spread it out?

Total daily intake matters most. That said, spreading protein across three to five meals of roughly 0.3–0.4 g/kg each (about 25–40 g for most adults) appears to support muscle repair a little better than one huge serving. The old claim that your body "can only absorb 30 g at once" isn't right, though — it all gets absorbed; see how much protein per meal for what the research actually says.

Can you have too much?

For healthy adults, intakes up to about 2 g/kg appear safe long-term in studies. If you have chronic kidney disease, reduced kidney function or are pregnant, talk to your doctor or a dietitian before increasing protein, because your target may be different. We cover the evidence in Can you eat too much protein?

Easy ways to hit your number

• Anchor every meal. Pick the protein first (eggs, yogurt, chicken, tofu, beans), then build the rest of the plate around it.
• Fix breakfast. Toast and jam has about 5 g. Greek yogurt with oats and nuts can have 25 g+.
• Mix plant sources. Lentils, beans, tofu, tempeh and edamame get you there without meat, especially when combined with grains.
• Use supplements as a convenience, not a requirement. A protein shake is just food in powder form.

Working out calories too? The calorie calculator gives your daily energy target and the macro calculator splits it into protein, carbs and fat.

Frequently asked questions

How much protein do I need per day?

Healthy adults need at least 0.8 g per kg of body weight (about 0.36 g per lb). People who exercise regularly generally do better with 1.2–1.6 g/kg, and people building muscle or dieting often aim for 1.6–2.2 g/kg or a little more.

How much protein do I need to build muscle?

Most research finds gains level off around 1.6 g per kg of body weight per day, with up to 2.2 g/kg as a reasonable upper target, combined with regular strength training.

Should I calculate protein from my current or goal weight?

If you're at a healthy weight, use your current weight. If you have a lot of weight to lose, using your goal weight gives a more realistic target.

How much protein should I eat per meal?

Around 0.3–0.4 g per kg of body weight per meal (roughly 25–40 g for most adults) spread over three to five meals works well for muscle repair.

Is a high-protein diet safe?

For healthy adults, intakes up to about 2 g/kg appear safe. People with kidney disease or other medical conditions should get personal advice before increasing protein.