Protein Intake Calculator: How Much Protein Do You Need?
Enter your weight, activity and goal to get a daily protein target in grams — and see how it splits across meals.
How much protein to build muscle (grams per kg)
The International Society of Sports Nutrition’s position stand recommends 1.4–2.0 g of protein per kg of body weight per day for people doing regular resistance training, spread over 3–4 meals with roughly 0.25–0.4 g/kg per meal. For an 80 kg lifter that is about 110–160 g a day. Going above 2.2 g/kg has no extra muscle-building effect in the evidence so far.
Protein for weight loss
During a calorie deficit, protein protects muscle and keeps you full. Intakes toward the upper end of the range (about 1.6–2.4 g/kg of body weight) are used in weight-loss studies for that reason. If you carry a lot of excess weight, calculate from your goal weight rather than current weight so the number stays realistic.
Protein needs for women
The formulas are the same for women and men — protein needs scale with body weight and activity, not sex. The RDA of 0.8 g/kg (about 46 g for a 58 kg woman) is a minimum to prevent deficiency, not an optimum for training. Pregnancy and breastfeeding raise needs; a clinician should set those targets.
Protein per kg by goal (table)
| Goal | g per kg body weight | 70 kg person |
|---|---|---|
| minimum (RDA, sedentary) | 0.8 | 56 g |
| general health, active | 1.2 – 1.6 | 84 – 112 g |
| muscle gain (resistance training) | 1.4 – 2.0 | 98 – 140 g |
| fat loss while keeping muscle | 1.6 – 2.4 | 112 – 168 g |
Sources
- Jäger R et al., ISSN Position Stand: protein and exercise, J Int Soc Sports Nutr 2017 (PubMed 28642676) — https://pubmed.ncbi.nlm.nih.gov/28642676/
- Harvard T.H. Chan Nutrition Source, Protein (RDA 0.8 g/kg) — https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/
- NIH, DRI summary table (RDA/AI) — https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/
This calculator is educational and not medical advice. If you have a health condition, are pregnant, or are under 18, ask a clinician before changing your diet.
What the result tells you
A daily protein range for an active adult. The higher end suits harder training or a calorie deficit.
How to use it
- Split it across meals — roughly 20–40 g per meal is easy to absorb and hit.
- Lead with a protein source at each meal, then build around it.
- Use shakes only to fill gaps, not to replace meals.
Recommendations
- Whole foods first: eggs, dairy, fish, meat, legumes, tofu, and soy.
- In a calorie deficit, aim toward the top of the range to protect muscle.
- Plant-based? Combine sources across the day to cover all amino acids.
Health & wellbeing
These ranges are for healthy adults. If you have kidney disease or another condition affecting protein, follow your clinician's guidance.
Troubleshooting
Range looks high? It's total for the day across all meals and snacks, not per meal. Check your weight units if it seems far off.
How it’s calculated
This scales protein to body weight using the active-adult range. The general adult baseline (RDA) is lower.
Target = 1.2 – 1.6 g × body weight(kg) per day. Baseline RDA is 0.8 g/kg; athletes may use up to ~2.0 g/kg.
Source: ISSN Position Stand: protein and exercise; U.S. Dietary Reference Intakes.
Common questions
Can you eat too much protein?
Healthy kidneys handle intakes up to about 2 g/kg without issue in studies; very high intakes mostly displace other nutrients. People with kidney disease need medical guidance.
How much protein is in one egg?
About 6 g in a large egg — see our Egg nutrition facts page.
Does protein timing matter?
Total daily intake matters most; spreading it across 3–4 meals helps muscle protein synthesis.