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Protein Calculator

Estimate how many grams of protein you need each day based on your body weight and activity level or goal, with an optional split across your meals.

Units
From 1 to 10. Shows how much protein to eat at each meal.

Results are estimates, not medical or dietary advice. People with kidney disease should ask their doctor about protein intake.

Read the guide How Much Protein Do I Need a Day?

How to use the protein calculator

  • Choose US or Metric units and enter your body weight.
  • Pick the activity level or goal that fits you best.
  • Optionally enter how many meals you eat a day to see an amount per meal.
  • Press Calculate. The result shows your daily protein in grams, the same target per kg and per lb of body weight and, if you entered meals, the amount per meal. The Details card compares every goal at your weight.

How the target is calculated

Daily protein (g) = body weight (kg) × grams per kg for your goal. US weights are converted to kilograms first. The ranges used are:

  • Sedentary adult: 0.8 g/kg. This is the Recommended Dietary Allowance (RDA) set by the US National Academies, the amount that covers the needs of nearly all healthy adults who do not exercise much.
  • Regular exercise: 1.2–1.6 g/kg.
  • Building muscle: 1.6–2.2 g/kg.
  • Losing weight while training: 1.6–2.4 g/kg. More protein helps to keep muscle while you eat less.
  • Older adult (65+): 1.0–1.2 g/kg, as suggested by expert groups on protein needs in aging.

The exercise ranges follow the position statements of sports nutrition bodies such as the International Society of Sports Nutrition and the joint statement of the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada.

Worked example

A person weighing 70 kg who exercises most days:

  • 70 × 1.2 = 84 g and 70 × 1.6 = 112 g, so about 84–112 g a day
  • Per lb of body weight that is 0.54–0.73 g
  • Over 4 meals: 21–28 g per meal

Good to know

  • If you carry a lot of excess body fat, a target based on total weight can be high. Many dietitians use a goal or healthy weight in that case.
  • Spreading protein over several meals, with roughly 20–40 g each, is a common approach for building or keeping muscle.
  • Food first: meat, fish, eggs, dairy, beans, lentils, tofu and nuts all provide protein. Supplements are optional.
  • Results are estimates, not medical or dietary advice. If you have kidney disease or another medical condition, or you are pregnant, ask a doctor or registered dietitian about your protein needs.

Frequently asked questions

How much protein do I need a day?

Most healthy adults who do not exercise much need about 0.8 g per kg of body weight, which is the RDA. People who train regularly usually do better with 1.2–1.6 g/kg, and those building muscle with strength training often aim for 1.6–2.2 g/kg.

How many grams of protein per pound is that?

Divide the per kg figure by about 2.2. The RDA of 0.8 g/kg is about 0.36 g per lb, 1.6 g/kg is about 0.73 g per lb and 2.2 g/kg is about 1 g per lb of body weight.

Is eating a lot of protein harmful?

For healthy adults, intakes within the ranges used here are generally considered safe. People with reduced kidney function may need to limit protein and should follow their doctor's advice.

Should I use my current weight or my goal weight?

For most people current weight works well. If you have a lot of excess body fat, using a goal or healthy weight gives a more realistic target, because fat tissue needs little protein.