Fitness
Protein Calculator
Calculate your daily protein needs based on body weight, activity level, and goal (maintain, muscle, fat loss, endurance).
Your details
Enter your weight to see your recommended daily protein intake.
Informational only, not medical or nutrition advice. Consult a registered dietitian for personalized guidance, especially with kidney conditions or during pregnancy.
Frequently Asked Questions about the Protein Calculator
How much protein do I need per day?
It depends on your weight, activity level, and goal. The calculator picks one factor based on your goal first: 1.8 g per kg of body weight for muscle gain, 2.0 g/kg for a fat-loss phase, and 1.4 g/kg for endurance training. If your goal is to maintain weight, it uses your activity level instead: 0.8 g/kg for sedentary, 1.2 g/kg for active, and 1.6 g/kg for athletes. A 170 lb (77 kg) person aiming to build muscle would target about 139 g per day.
Where does the 0.8 g/kg RDA come from?
The 0.8 g per kg figure is the Recommended Dietary Allowance set by the Institute of Medicine to cover the needs of 97.5% of healthy sedentary adults. It is a floor to avoid protein deficiency, not a target for performance or healthy aging. Most research on muscle retention and satiety points to higher intakes than the RDA for active people.
Is more protein always better?
No. The muscle-building benefit of extra protein flattens well above 2.0 g/kg for most people, which is why the calculator caps its highest target at 2.0 g/kg for the fat-loss goal. Very high intakes are not dangerous for healthy kidneys, but they add calories without adding results. If you have chronic kidney disease, talk to your doctor before changing your protein intake.
How should I split protein across meals?
The calculator divides your daily target evenly across 3 meals and 4 meals so you can see a per-meal target both ways. Research supports spreading intake roughly evenly rather than front- or back-loading, aiming for about 25-40 g per sitting to drive muscle protein synthesis throughout the day.
Is plant protein as good as animal protein?
Animal protein is more digestible and has a more complete essential amino acid profile gram-for-gram. If you rely mainly on plant sources, adding 10-20% to your daily target and combining complementary proteins (legumes with grains, or complete sources like soy and quinoa) helps you meet the same functional target the calculator gives you.