Find your daily protein target — in grams — based on body weight, activity, and goal. Whether you're building muscle, cutting fat, or just trying to eat well, get a target that actually fits.
Results update live as you type.
Recommended daily protein
RDA minimum
58 g
Upper end
145 g
Per kg of bw
1.2 g/kg
Calories
500 kcal
| Goal | Range (g/kg) | Daily target | Your pick |
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The Formula
We multiply your body weight (in kg) by a grams-per-kilogram coefficient that depends on your goal — fat loss and muscle building push it higher, sedentary maintenance keeps it close to the RDA of 0.8 g/kg.
The recommended value sits at the midpoint of the range for your goal. We scale the range slightly based on activity, since active bodies need more protein for repair and adaptation.
Protein Math
About This Tool
A protein calculator turns your body weight, activity level, and goal into a concrete daily target in grams. Protein is the most under-eaten macro for most people — yet it's the one that drives muscle growth, recovery, and satiety.
The official RDA of 0.8 g/kg is a minimum — set to prevent deficiency in sedentary adults. Active people, lifters, dieters, and older adults all benefit from 1.2–2.2 g/kg, with diminishing returns above 2.2.
This tool uses ranges from peer-reviewed sports nutrition guidelines: 1.6–2.2 g/kg for muscle building, 1.4–1.8 g/kg for fat loss (to preserve lean mass), and 1.2–1.6 g/kg for endurance training. Adjust for your goal and re-check every few months as body weight changes.
Instant Live Results
Protein target updates the moment you change a value.
Goal-Based Ranges
Build muscle, lose fat, run further, or just eat well.
Per-Meal Math
See your daily target split across 4 meals automatically.
100% Free & Private
No account needed. All maths runs in your browser.
Backed by Research
Ranges from ISSN and AND sports nutrition position stands.
lbs or kg
Switch between imperial and metric instantly.
Three inputs, four numbers — your protein plan in under a minute.
Choose lbs or kg. We convert internally to kilograms because protein guidelines are kg-based.
Use a recent, morning-before-eating weight for the most stable reading.
Active bodies need more protein. Pick the closest match — sedentary, light, moderate, or athlete.
Muscle, fat loss, endurance, or general health — each shifts the gram-per-kilo range.
Aim for 25–40 g per meal across 3–5 meals. This maximises muscle protein synthesis.
If muscle, energy, or weight aren't moving the way you want after 4 weeks, re-check the goal setting.
Everything you need to know about daily protein intake.
The RDA (Recommended Dietary Allowance) is 0.8 g/kg of body weight per day. That's the minimum to prevent deficiency in sedentary adults — not an optimal target. Active people typically need 1.2–2.2 g/kg.
For healthy adults, intakes up to 3.5 g/kg/day appear safe in research. Very high intakes may stress kidneys in people with existing kidney disease. Check with a doctor if you have a kidney condition.
1.6–2.2 g/kg of body weight per day, split across 3–5 meals of 25–40 g each, alongside progressive resistance training. Going beyond 2.2 g/kg shows diminishing returns.
1.4–1.8 g/kg of body weight per day. Higher protein during a calorie deficit preserves lean muscle, increases satiety (you feel fuller for longer), and has a higher thermic effect than carbs or fat.
Animal sources: chicken, fish, lean beef, eggs, Greek yoghurt, cottage cheese. Plant sources: tofu, tempeh, lentils, chickpeas, edamame, seitan. Whey, casein, and plant-based powders are practical for hitting targets.
Total daily intake matters most. An anabolic "window" exists but is wider than once thought (~4 hours pre/post). Eating 25–40 g of protein within a few hours of training is a good practical rule.
Animal proteins are complete (contain all essential amino acids in good ratios) and generally higher in leucine. Plant eaters can match results by eating more total protein and combining sources (rice + beans, etc.) to cover the amino acid spectrum.