Protein Calculator
Enter your weight and goal to get a daily protein target in grams, per meal and per pound, based on the RDA and sports nutrition research.
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If you have a lot of fat to lose, enter your goal weight instead.
Gains plateau around 1.6 g/kg for most lifters.
Shows what share of your calories the protein is.
- Per meal
- 33–45 g
- Midpoint target
- 155 g
- Calories from protein (midpoint)
- 621 kcal
- Share of daily calories
- Enter calories
- RDA minimum (0.8 g/kg)
- 65 g
- Body weight used
- 81.6 kg / 180 lb
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 4 oz / 113 g | 35 g |
| Canned tuna, drained | 1 can (5 oz) | 30 g |
| Greek yogurt, plain nonfat | 1 cup (227 g) | 23 g |
| Lean ground beef (90%), cooked | 4 oz / 113 g | 28 g |
| Eggs, large | 2 eggs | 12 g |
| Cottage cheese, low-fat | 1 cup (226 g) | 28 g |
| Lentils, cooked | 1 cup (198 g) | 18 g |
| Tofu, firm | 1/2 cup (126 g) | 22 g |
| Whey protein powder | 1 scoop (~30 g) | 24 g |
How this was calculated
- Body weight in kilograms: 81.6 kg (pounds ÷ 2.2046).
- Building muscle (lifting): 1.6–2.2 g per kg → 81.6 × 1.6 = 130.6 g up to 81.6 × 2.2 = 179.6 g a day.
- Split over 4 meals: 32.7–44.9 g per meal.
General guidance for healthy adults, not medical advice. People with kidney disease should follow their doctor's protein limit.
How this protein calculator works
Protein needs scale with body size, so research and official guidelines express them in grams per kilogram of body weight. This protein calculator multiplies your weight by the range that fits your situation and splits the result across your meals. The baseline is the RDA of 0.8 g/kg (about 0.36 g per pound) set by the Institute of Medicine, which is the amount that prevents deficiency in nearly all healthy adults. It is a floor, not a target for people who train.
The higher ranges come from sports nutrition research: 1.0–1.2 g/kg for adults over 65 (PROT-AGE group, 2013), 1.2–1.6 g/kg for regular endurance or sport training (within the 1.2–2.0 g/kg ACSM position), 1.6–2.2 g/kg for building muscle (Morton et al. 2018 meta-analysis), and 1.8–2.7 g/kg while losing fat and lifting, when protein helps hold on to muscle (Helms et al. 2014).
Worked example
A 180 lb person who lifts weights wants to build muscle. 180 lb ÷ 2.2046 = 81.6 kg. At 1.6–2.2 g/kg that is 81.6 × 1.6 = 131 g up to 81.6 × 2.2 = 180 g a day, or roughly 130–180 g. Over four meals that is 33–45 g each. At 2,500 kcal a day, the 155 g midpoint supplies 620 kcal, about 25% of calories. The same person who is not exercising needs only 0.8 × 81.6 = 65 g.
Getting it from food
Most adults in the US already eat more than the RDA. Reaching 1.6 g/kg or more usually takes a deliberate protein source at every meal: 4 oz of chicken breast has about 35 g, a cup of nonfat Greek yogurt about 23 g, two eggs 12 g, a cup of cooked lentils 18 g. The table under the result lists more. Spreading protein over three to five meals of 25–40 g each is a practical way to hit a high target.
Common mistakes
- Using pounds in a per-kilogram formula. 1.6 g per kg is about 0.73 g per pound. Plugging pounds into the kg figure more than doubles the answer.
- Using total weight with a lot of fat to lose. Fat tissue needs little protein. If you are well above a healthy weight, enter your goal weight.
- Counting only meat. Dairy, eggs, legumes, grains and soy all count toward the total.
When the result is misleading
These ranges are for healthy adults. Children, people with kidney or liver disease, and anyone on a medically supervised diet have different needs. Very high intakes are not more effective for building muscle once you pass about 1.6–2.2 g/kg; total calories and training matter more. To set carbs and fat around your protein, use the macro calculator, and track progress with the body fat calculator.
Frequently asked questions
How much protein do I need per day?
The RDA for healthy adults is 0.8 g per kilogram of body weight (0.36 g per pound), or 56 g for a 70 kg (154 lb) adult. Active people and anyone lifting weights benefit from 1.2–2.2 g/kg.
How much protein do I need to build muscle?
About 1.6 to 2.2 g per kg of body weight (0.7–1.0 g per pound). A 2018 meta-analysis by Morton and colleagues found gains level off around 1.6 g/kg for most people, with 2.2 g/kg covering nearly everyone.
Do I need more protein when losing weight?
Yes. In a calorie deficit, 1.8–2.7 g/kg helps preserve muscle, especially if you lift. That is roughly 0.8–1.2 g per pound of body weight.
Should I use my current weight or goal weight?
If you are at a healthy weight, use your current weight. If you have a lot of fat to lose, a target based on your goal weight is more sensible, because fat tissue does not need much protein.
How much protein can I absorb in one meal?
Your body absorbs nearly all the protein you eat; the question is how much is used for muscle building at once. Spreading intake over 3–5 meals of roughly 0.4 g/kg each (25–40 g for most adults) is a practical target.
Is too much protein harmful?
Intakes up to about 2.5–3 g/kg appear safe for healthy adults in studies lasting up to a year. People with kidney disease should follow their doctor's protein limit.
Learn more
Key terms
Glossary →- Acceptable Macronutrient Distribution Range (AMDR)
- The Acceptable Macronutrient Distribution Range (AMDR) gives the share of daily calories from carbohydrate, fat and protein linked to adequate nutrients and lower chronic disease risk.
- Basal Metabolic Rate (BMR)
- Basal metabolic rate (BMR) is the energy the body uses at complete physical, mental and digestive rest; it is the largest part of daily calorie needs and is usually estimated by formula.
- Total Daily Energy Expenditure (TDEE)
- Total daily energy expenditure (TDEE) is the total calories the body burns in a day, combining resting metabolism, the thermic effect of food and all physical activity.