How this protein intake calculator works
Your daily protein need is closely tied to two things: how much you weigh and how active you are. Guidelines express protein targets in grams per kilogram of body weight (g/kg). The more muscle you carry and the more demanding your training, the more protein per kilogram you generally need.
This tool multiplies your body weight in kilograms by the g/kg range for your chosen goal to produce a daily range in grams. If you enter your weight in pounds, it is converted to kilograms first (pounds × 0.453592). The midpoint is the middle of the low–high range, and the optional per-meal figure divides the range by the number of meals you eat (about four by default) so you can spread protein through the day.
Reference note: ranges are based on widely cited general guidance for healthy adults. The RDA of 0.8 g/kg is a minimum to prevent deficiency, not an optimal target for active people. Results are rounded to whole grams.
Goal → grams per kilogram at a glance
Pick the goal that best matches your situation:
| Activity / goal | Protein (g/kg/day) |
|---|---|
| Sedentary — RDA baseline | ≈0.8 |
| Active — general fitness | 1.2–1.4 |
| Endurance — running, cycling | 1.2–1.6 |
| Building muscle / strength | 1.6–2.2 |
| Weight loss — preserve muscle | 1.6–2.4 |
Frequently asked questions
- How much protein do I need per day?
- It depends on your body weight and activity. The general RDA is about 0.8 g per kg of body weight for sedentary adults, while active people, endurance athletes and those building muscle or losing fat usually aim for roughly 1.2 to 2.4 g/kg. Multiply your weight in kilograms by the g/kg range for your goal to get a daily range in grams.
- How much protein do I need to build muscle?
- For building muscle and strength, common guidance is about 1.6 to 2.2 g per kg of body weight per day, spread across meals. For an 80 kg person that is roughly 128 to 176 g a day. Going much higher rarely adds meaningful extra benefit for most people.
- Is too much protein bad for you?
- For most healthy people, intakes within the ranges shown here are considered safe, and very high intakes offer little extra benefit. Protein load can matter for people with kidney disease. These figures are general estimates, not medical advice — if you have kidney issues, are pregnant, or have a health condition, consult a qualified professional first.
- How much protein should I eat per meal?
- A simple approach is to divide your daily target across your meals. Spreading protein roughly evenly over about four eating occasions helps you reach your total and supports muscle maintenance. This calculator shows an optional per-meal figure by dividing your daily range by your number of meals.
- Does activity level change how much protein I need?
- Yes. More active people, endurance athletes and anyone training to build or preserve muscle generally need more protein per kilogram than sedentary adults. That is why this calculator lets you pick a goal, each mapped to a different g/kg range.
- Should I consult a professional about my protein intake?
- These numbers are general estimates for healthy adults and are not a substitute for individual advice. If you have kidney problems, are pregnant or breastfeeding, are managing a medical condition, or want a plan tailored to you, speak with a doctor or registered dietitian before changing your protein intake.
- These figures are general nutrition estimates, not medical advice, and are not intended to diagnose or treat any condition.