Protein Intake Calculator
Find your daily protein target in grams from your body weight and training goal, with low/high ranges and a per-meal breakdown.
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Adjust the inputs on the left to see your daily protein target.
How much protein you need each day depends far more on what you ask your body to do than on any single magic number. The US Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight per day — about 0.36 g per pound — but that figure is the minimum to prevent deficiency in sedentary adults, not an optimal target for people who train. Sports-nutrition research, including the International Society of Sports Nutrition position stand, supports substantially higher intakes for active people.
How it's calculated
weight(kg) = weight(lb) × 0.45359237
Sedentary: 0.8 g/kg (≈ 0.36 g/lb)
Active / endurance: 1.2 – 1.6 g/kg (≈ 0.54 – 0.73 g/lb)
Build muscle: 1.6 – 2.2 g/kg (≈ 0.73 – 1.0 g/lb)
Your weight in pounds is converted to kilograms, then multiplied by the range for your goal. The headline number is the midpoint of that range; the low and high ends are shown separately so you can adjust for training volume and calorie phase. The per-meal figure simply divides the midpoint across four meals, since research suggests spreading protein through the day supports muscle protein synthesis better than loading one giant dinner.
Worked example: a 170 lb (77.1 kg) lifter on the muscle-building setting gets a range of 123-170 g/day with a 147 g midpoint — about 37 g per meal across four meals. A handy rule of thumb at the top of that range is roughly 1 g per pound of body weight.
Assumptions and limitations: the calculation uses total body weight, which overshoots for people carrying significant excess fat — in that case, many dietitians base the target on goal weight or lean mass instead. Higher intakes within these ranges are most useful during a calorie deficit, when extra protein helps preserve muscle. These are general fitness guidelines, not medical advice; people with kidney disease or other conditions should confirm targets with a physician or registered dietitian.
Frequently asked questions
How much protein does the average person need per day?
The US RDA is 0.8 g per kg of body weight (about 0.36 g per lb) — roughly 62 g/day for a 170 lb adult. That is a minimum to prevent deficiency, not an optimum for active people.
How much protein do I need to build muscle?
Research supports 1.6-2.2 g/kg (about 0.73-1.0 g per lb) for people doing resistance training. For a 170 lb lifter that is roughly 123-170 g/day. Intakes above 2.2 g/kg show little additional muscle-building benefit in most studies.
Is eating a lot of protein bad for your kidneys?
In healthy adults, intakes within the ranges here have not been shown to harm kidney function. People with existing kidney disease are routinely advised to limit protein and should follow their physician's guidance.
Should I base protein on total weight or lean body mass?
These ranges assume total body weight, which works well for most people. If you carry significant excess body fat, calculating from goal weight or lean mass avoids an inflated target — our body fat calculator can estimate lean mass.
How much protein can the body use in one meal?
Older claims of a hard 30 g limit are outdated — the body digests it all — but muscle protein synthesis responds best to roughly 20-40 g of quality protein per meal. Spreading your daily target across 3-5 meals, as the per-meal output does, is a practical approach.
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Results from this calculator are estimates for informational use only — not financial, medical, or professional advice. Read our full disclaimer before acting on any number you see here.