Protein Intake Calculator

Find how much protein to eat each day in grams, based on your weight and goal. The calculator shows a target range, a single suggested figure and a per-meal split.

kg
/day
Enter your weight and goal, then press Calculate protein.

The protein formula

Daily protein is your body weight in kilograms multiplied by a grams-per-kg figure that depends on your goal. Divide by the number of meals for a per-meal target:

daily protein (g) = weight (kg) × g/kg target per meal (g) = daily protein ÷ meals

Worked example

A 75 kg person training to build muscle (1.6 g/kg), eating 4 meals a day:

Daily protein: 75 × 1.6 = 120 g.
Per meal: 120 ÷ 4 = 30 g per meal.
Range to consider: 75 × 1.4 to 75 × 2.0 = 105–150 g/day.

Per-kilogram targets by goal

GoalCommon target
Prevent deficiency (RDA)0.8 g/kg
General health & light activity1.0–1.4 g/kg
Build or maintain muscle1.6–2.2 g/kg
Fat loss while training1.8–2.4 g/kg
Source: the 0.8 g/kg baseline is the US Recommended Dietary Allowance set by the National Academies; higher ranges reflect sports-nutrition research. See the Dietary Reference Intakes (protein RDA) for the baseline figure.

A few caveats

These are general targets for healthy adults. People with kidney disease should follow medical advice rather than raise protein. Pregnant and breastfeeding people, and older adults at risk of muscle loss, have different needs. The figures use total body weight; if you carry a lot of fat, basing protein on lean body mass can be more appropriate.

Frequently asked questions

How much protein do I need per day?

The US Recommended Dietary Allowance is 0.8 grams per kilogram of body weight to prevent deficiency in a sedentary adult. Active people, athletes and older adults often aim higher, commonly 1.2 to 2.0 g/kg depending on goals.

Is more protein always better?

Up to a point. Most research shows little extra muscle benefit beyond roughly 1.6 to 2.2 g/kg for strength training. Very high intakes are generally safe for healthy people but offer diminishing returns.

Should protein be split across meals?

Spreading protein across three or four meals of 20 to 40 grams each tends to support muscle protein synthesis better than one large serving. This calculator shows a suggested per-meal amount.

Does it use total or lean body weight?

It uses total body weight with standard per-kg multipliers. People with high body fat sometimes prefer lean mass instead; you can estimate that with our lean body mass calculator.

MB
Mustafa Bilgic · Editor, Calcool
The 0.8 g/kg baseline is the National Academies' protein RDA; higher ranges reflect peer-reviewed sports-nutrition research. See the Dietary Reference Intakes. General education, not medical advice — consult a clinician or dietitian for personal targets. Last updated 25 June 2026.

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