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Protein intake calculator

Protein is the macro most people under-eat: it builds muscle, protects it while dieting, and keeps you full. Enter your weight and goal for a daily gram target backed by sports nutrition research.

Protein intake

Daily grams for your weight and goal.

Daily protein target
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Enter body weight and goal.

Practical range
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Per meal (4 meals)
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Formula: Protein (g/day) = body weight (kg) x goal factor (0.8 to 2.2).
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Factors by goal

The RDA minimum is 0.8 g/kg, active people do well at 1.2, muscle building needs 1.6 to 2.0, serious athletes push 2.0, and aggressive cutting goes to 2.2. The calculator multiplies your chosen factor by body weight for the daily target.

Spread it through the day

Muscle protein synthesis responds best to 25 to 50 g per meal across 3 to 5 meals. One giant protein dinner cannot fully make up for a protein-free day.

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Protein Intake Calc FAQs

How much protein do I need per day?
Most active adults need 1.2 to 2.0 g per kg. An 80 kg person building muscle needs roughly 130 to 160 g daily.
Is the RDA of 0.8 g/kg enough?
It prevents deficiency in sedentary people, but it is below optimal for anyone training, dieting, or over 50. Active people should aim higher.
Can too much protein harm kidneys?
In healthy people, no evidence of harm up to at least 2.5 g/kg. Those with existing kidney disease should follow their doctor's guidance.
Do older adults need more protein?
Yes. After 50, muscle responds less to protein, so 1.2 to 1.6 g/kg plus resistance training best defends against age related muscle loss.
What are good cheap protein sources?
Eggs, milk, Greek yogurt, chicken thighs, canned tuna, lentils, and soy. A palm sized portion of meat or two eggs gives roughly 20 to 25 g.
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