Diet & fitness
Protein Calculator
Find how much protein to eat each day for your goal — in grams, with a sensible range and a per-meal split. Free, no sign-up.
Based on mainstream sports-nutrition ranges
Your details
About you
Your target
Daily protein
Recommended protein
139g/day
Range 123–170 g · 0.8 g per lb of body weight
35 g
per meal across 4
555
calories from protein
Targets use mainstream sports-nutrition ranges (grams per kg of body weight, or lean mass when body fat % is set). General information, not medical advice — if you have kidney disease, check with a doctor before raising protein.
How much protein per kg?
General health — 0.8–1.2 g/kg
The RDA of 0.8 g/kg prevents deficiency; a little more supports an active lifestyle.
Active / fitness — 1.2–1.6 g/kg
Regular exercisers need more protein to repair and adapt.
Build muscle — 1.6–2.2 g/kg
Resistance training while gaining is well-served by this range.
Lose fat, keep muscle — 1.8–2.4 g/kg
Higher protein in a deficit helps preserve lean mass and curb hunger.
Questions
- How much protein do I need per day?
- For most adults, 0.8 g per kg of body weight prevents deficiency, but active people and those building muscle do better around 1.6–2.2 g/kg. The calculator picks a range from your goal and shows a recommended target.
- Should I use body weight or lean body mass?
- Body weight works well for most people. If you carry higher body fat, basing protein on lean body mass is more accurate — add your body fat % and the calculator switches to that basis.
- Can I eat too much protein?
- For healthy people, intakes in these ranges are considered safe. Very high intakes offer little extra benefit for most goals. If you have kidney disease, talk to a doctor before increasing protein.
- Does protein timing matter?
- Total daily protein matters most. Spreading it across 3–5 meals of roughly 0.4 g/kg each is a practical way to support muscle, which is why the tool shows a per-meal figure.