Protein Calculator
Find how much protein you need a day for your weight and goal: general health, exercise, building muscle or losing fat. Grams per day and per meal. Free.
- Per kg of body weight
- 1.2–1.6 g
- Per meal (4 meals)
- 23–30 g
- Minimum (RDA, 0.8 g/kg)
- 60 g
An estimate from a published formula, for general information. It isn't medical advice; talk to a doctor or dietitian about your own needs.
Protein needs by goal
The minimum recommended intake (RDA) for adults is 0.8 g of protein per kilogram of body weight a day, which prevents deficiency in people who don't exercise. Research, including the International Society of Sports Nutrition position stand, supports more for active people: about 1.2–1.6 g/kg for regular exercise, 1.6–2.2 g/kg to build muscle and up to 2.4 g/kg while losing fat to protect muscle. Adults over 65 benefit from at least 1.0–1.2 g/kg. Spreading protein over three or four meals helps your body use it.
How to use it
- 1
Enter your weight
In kilograms or pounds.
- 2
Choose your goal
From general health to building muscle or losing fat.
- 3
Plan your meals
Aim for the daily range, split across your meals.
Frequently asked questions
How much protein do I need to build muscle?
About 1.6–2.2 g per kg of body weight a day, alongside strength training. For a 75 kg person that's 120–165 g.
Can you eat too much protein?
For healthy people, intakes up to about 2.5 g/kg haven't shown harm. People with kidney disease should follow their doctor's advice.
How much protein is in common foods?
Roughly: 100 g chicken breast 31 g, a large egg 6 g, 100 g Greek yogurt 10 g, 100 g cooked lentils 9 g, 100 g tofu 12–15 g.
Is anything sent to a server?
No. Everything is calculated in your browser, and nothing you type is stored or sent anywhere.