Protein intake calculator
Enter your weight and goal to get your daily protein target in grams — grounded in current sports-nutrition evidence, not a one-size number. Then see exactly what that looks like in real food.
What that looks like in food
Any one of these covers your daily target (most people mix a few):
Per-food protein from our USDA protein reference.
How the number is calculated
The calculator multiplies your bodyweight (in kilograms) by an evidence-based grams-per-kilogram factor for your goal. The US RDA of 0.8 g/kg is a floor designed to prevent deficiency — useful for sedentary adults, but low for anyone training or trying to change their body composition. The higher ranges come from meta-analyses of muscle protein synthesis and resistance-training studies. For the full breakdown by age, training status and goal, see how much protein you need per day.
| Goal | g/kg of bodyweight |
|---|---|
| Maintain general health (sedentary) | 0.8 |
| Stay active / general fitness | 1.2–1.6 |
| Build or preserve muscle (lifting) | 1.6–2.2 |
| Lose fat, keep muscle (cutting) | 1.8–2.4 |
| Older adult (65+) | 1.0–1.2 |
Hit your number with whole foods
Once you know your target, the easy way to reach it is leaning on naturally protein-dense foods. These pages give the exact protein per portion, per 100 g and per ounce — and the best graded packaged options in each lane:
Frequently Asked Questions
How much protein do I need per day?
It depends on your bodyweight and goal. The US RDA is 0.8 g per kg of bodyweight (enough to prevent deficiency in sedentary adults). Current evidence supports more for most goals: ~1.2–1.6 g/kg for active adults, 1.6–2.2 g/kg for building or preserving muscle, ~1.8–2.4 g/kg when losing fat while keeping muscle, and 1.0–1.2 g/kg for older adults. Enter your weight above to see your range in grams.
Is the calculator based on bodyweight or goal weight?
Use your current bodyweight for general targets. If you carry a lot of excess fat and are dieting, some practitioners base the number on goal weight or lean mass to avoid over-shooting — the practical difference is usually small, and erring slightly high on protein is safe for healthy kidneys.
Can I get too much protein?
Past roughly 2.2–2.4 g/kg/day, extra protein produces no additional muscle benefit for most people — it is just used for energy or excreted. Very high intakes are well tolerated by healthy kidneys; if you have existing kidney disease, ask your doctor before deliberately overshooting.
Does protein source matter?
For building muscle specifically, leucine content matters most — whey, eggs, dairy, and lean meats are leucine-rich and trigger muscle protein synthesis efficiently. Plant proteins are generally lower in leucine, so aim a little higher on total grams and vary your sources (soy and pea are the closest plant analogs). For general health, total daily protein matters more than the exact source.
Should I spread protein across the day?
Modestly, yes. Three to five meals of ~25–40 g each maximizes total daily muscle protein synthesis better than one or two large doses. But hitting your daily total is the main driver — distribution is fine-tuning.
This calculator is general educational information, not medical or personalized dietary advice. If you have a health condition (including kidney disease), talk to your doctor or a registered dietitian.