Protein Intake Calculator
Last updated: October 2026
"Eat more protein" is easy to say and hard to apply. How many grams do you actually need, and does the answer change if you want to lose fat, build muscle, or just stay healthy?
This free protein intake calculator gives you a daily range in grams based on your weight, your activity level, and your goal. Below it, you will see exactly how the ranges are set, how to spread protein across meals, which foods provide it, and who should be careful.
Protein Intake Calculator
How Much Protein Do You Need Per Day?
How the Calculator Sets Your Range
The numbers are based on published guidance, not guesswork. Protein is expressed in grams per kilogram of body weight per day (g/kg/day):
- Minimum to avoid deficiency: The Recommended Dietary Allowance (RDA) for healthy adults is 0.8 g/kg/day. It is a minimum, not an ideal target for active people.
- General health: The 2025–2030 Dietary Guidelines for Americans suggest roughly 1.2 to 1.6 g/kg/day.
- Active people building or keeping muscle: The International Society of Sports Nutrition (ISSN) says 1.4 to 2.0 g/kg/day is sufficient for most exercising individuals.
- Diminishing returns for muscle gain: A 2018 meta-analysis of 49 trials (Morton et al.) found no further gains in lean mass from protein supplementation beyond about 1.6 g/kg/day on average.
| Goal | Mostly sedentary | Regular exercise | Strength training |
|---|---|---|---|
| Maintain | 0.8–1.2 g/kg | 1.2–1.6 g/kg | 1.4–2.0 g/kg |
| Lose fat | 1.2–1.6 g/kg | 1.4–1.8 g/kg | 1.6–2.2 g/kg |
| Build muscle | 1.2–1.6 g/kg (add strength training) | 1.4–1.8 g/kg | 1.6–2.0 g/kg |
Higher intakes during a calorie deficit help protect lean mass, especially when you lift weights. Some research suggests lean, well-trained people may benefit from even more, but I have capped the calculator at 2.2 g/kg because that is enough for most people and higher intakes are harder to sustain and often unnecessary.
Protein per kilogram vs. per pound
If you think in pounds, here are common values converted:
| g per kg | g per lb |
|---|---|
| 0.8 | 0.36 |
| 1.2 | 0.54 |
| 1.6 | 0.73 |
| 2.0 | 0.91 |
| 2.2 | 1.00 |
Worked example: A person who weighs 70 kg (154 lb), lifts weights regularly, and wants to build muscle falls into the 1.6–2.0 g/kg range. That is 112 to 140 g of protein per day. Spread across four meals, that is roughly 28 to 35 g per meal.
If you carry a lot of excess body fat, using your total weight can overshoot your needs. A registered dietitian can help set a target based on a goal or reference weight instead.
How Much Protein Per Meal?
Total daily protein is the main factor. Within that, the ISSN suggests individual servings of roughly 0.25 g/kg of body weight, or about 20 to 40 g, spread through the day. For most people, three to four meals or snacks with a protein source makes it easier to reach their target. You do not need to eat on a strict schedule or fit in a "protein window" after training.
High-Protein Foods: Approximate Amounts
Values are approximate and vary by brand and cooking method. Check nutrition labels or USDA FoodData Central for exact numbers.
| Food | Typical serving | Approx. protein |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | about 31 g |
| Salmon, cooked | 100 g (3.5 oz) | about 22–25 g |
| Eggs | 1 large | about 6 g |
| Plain Greek yogurt | 170 g (about 3/4 cup) | about 15–17 g |
| Lentils, cooked | 1 cup | about 18 g |
| Firm tofu | 100 g | about 8–12 g |
Plant-based eaters can meet their needs with a variety of foods such as soy products, lentils, beans, chickpeas, nuts, seeds, and whole grains. Eating a mix across the day matters more than any single food. See our custom meal planner to turn your numbers into daily meals.
Do You Need Protein Powder?
No. You can reach your target with regular food. Powder is just a convenient option when you are short on time or struggling to eat enough. If you use one, look for products that are independently tested by a third party, since supplements are not approved by the FDA before sale.
Is Too Much Protein Harmful?
For healthy adults, the ISSN states that there is no controlled evidence that higher protein intakes cause health problems in healthy, exercising individuals. Research in people without kidney disease has not found harm from higher-protein diets, although many studies are relatively short. The situation is different if you have kidney disease or reduced kidney function, where protein may need to be limited, so medical advice is essential. Very high intakes are also usually unnecessary and can crowd out fiber-rich foods like vegetables, fruit, and whole grains.
Common Protein Mistakes and How to Fix Them
| Mistake | Better approach |
|---|---|
| Eating most protein at dinner | Add a protein source at breakfast and lunch to spread it across the day. |
| Assuming more is always better | Muscle gains tend to level off around 1.6 g/kg for many people. Extra protein mainly adds calories. |
| Expecting protein to build muscle on its own | Resistance training is the stimulus. Protein supports it. |
| Ignoring fiber and vegetables | Pair protein foods with vegetables, fruit, and whole grains. |
| Relying on bars and shakes | Use them as a backup, and read the sugar and ingredient list. |
| Not adjusting over time | Recalculate when your weight, training, or goal changes. |
Frequently Asked Questions
How much protein should I eat per day?
Most healthy adults do well with about 0.8 g/kg at minimum, and many benefit from 1.2 to 1.6 g/kg. Active people often aim for 1.4 to 2.0 g/kg. Use the calculator above for a range based on your weight, activity, and goal.
How much protein do I need to build muscle?
Around 1.6 g/kg per day is a well-supported target for most people who strength train, within a range of about 1.4 to 2.0 g/kg. Without resistance training, extra protein alone will not build much muscle.
Is high protein good for weight loss?
It can help. Higher protein intake can improve fullness and helps protect muscle during a calorie deficit, especially when combined with strength training. It does not replace the need for an overall calorie deficit.
Can I eat too much protein?
For healthy people, research has not shown harm from higher intakes, but very high intakes are rarely necessary. People with kidney disease should follow their doctor's advice on protein.
Do older adults need more protein?
Many older adults benefit from aiming for the middle to upper part of the general range, along with strength training, to help maintain muscle. Ask your doctor or dietitian for personal advice.
How do I calculate protein in grams from my weight?
Multiply your weight in kilograms by your target (for example, 70 kg × 1.6 g/kg = 112 g). If you use pounds, divide by 2.2 first, or multiply pounds by about 0.73 to get the 1.6 g/kg value.
Conclusion: Use a Range, Not a Magic Number
The best protein target is a range you can hit most days, spread across meals, from foods you enjoy. Use the calculator for a starting point, pair it with training that fits your goal, and adjust after a few weeks based on your results and how you feel.
More Free Tools
Sources
- U.S. Department of Health and Human Services and USDA, Dietary Guidelines for Americans, 2025–2030 (realfood.gov)
- Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20. doi:10.1186/s12970-017-0177-8
- Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52, 376–384.
- USDA FoodData Central (fdc.nal.usda.gov), for food protein values