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?
The RDA is 0.8 g per kg of body weight for sedentary adults. Active adults need 1.2 to 1.6 g/kg, lifters aiming for muscle gain need 1.6 to 2.2 g/kg, and people in a fat-loss deficit benefit from 1.8 to 2.4 g/kg to protect lean mass.
Where does the 0.8 g/kg RDA come from?
It is the Recommended Dietary Allowance set by the Institute of Medicine to prevent deficiency in 97.5% of healthy sedentary adults. It is a minimum to avoid disease, not an optimum for athletic performance or aging well.
Is more protein always better?
Returns flatten above 2.0 g/kg for most people. Very high intakes (above 3 g/kg) are not harmful for healthy kidneys but offer little extra muscle benefit. If you have kidney disease, talk to your doctor before raising protein.
How should I split protein across meals?
Aim for 25 to 40 g of high-quality protein per meal, spaced 3 to 5 hours apart. Muscle protein synthesis maxes out around that range per sitting, so spreading intake works better than one huge meal.
Is plant protein as good as animal protein?
Per gram, animal protein has a better amino acid profile and is more digestible. Plant eaters typically need 10 to 20% more total protein and should combine sources (legumes plus grains, soy, quinoa) to cover all essential amino acids.
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