How much protein do I need per day?

The RDA is 0.8g per kg of body weight for sedentary adults. Active individuals need 1.2-1.6g/kg, and those building muscle may benefit from 1.6-2.2g/kg.

Can you eat too much protein?

For healthy individuals, protein intakes up to 2.2g/kg are well-tolerated. Those with kidney disease should consult a doctor. Very high protein (>3g/kg) shows no additional muscle-building benefit.

When should I eat protein?

Spreading protein evenly across meals (25-40g per meal) optimizes muscle protein synthesis. Post-workout protein within 2 hours supports recovery.

What are good protein sources?

Chicken breast (31g/100g), eggs (6g each), Greek yogurt (17g/cup), lentils (18g/cup), tofu (20g/cup), and whey protein powder (25g/scoop).

Protein Calculator

Calculate how much protein you need per day based on weight and fitness goals.

Weight

lbs

Goal

Daily Protein

—

Per Meal (3 meals) —

Protein Calories —

Extended More scenarios, charts & detailed breakdown ▾

Weight

lbs

Goal

Daily Protein

—

Per Meal (3 meals) —

Protein Calories —

Per kg Body Weight —

Professional Full parameters & maximum detail ▾

Weight

lbs

Body Fat % ?

Primary Goal

Meals per Day

Age ?

years

Protein Targets

Protein by Total Weight —

Protein by Lean Body Mass —

RDA Minimum (0.8g/kg) —

Distribution

Per Meal —

Daily Protein Calories —

Per Weight Ratios

g per kg Body Weight —

g per kg Lean Mass —

Age-Adjusted Recommendation —

How to Use This Calculator

Enter your weight in pounds and select your fitness goal. The calculator shows your daily protein target, per-meal amounts for 3 meals, and total protein calories.

Formula

Daily protein = body weight (kg) × protein factor

Factors: Sedentary 0.8 | Maintain 1.2 | Build muscle 1.6 | Endurance athlete 1.4 g/kg

Example

Example: A 170 lb (77 kg) person building muscle: 77 × 1.6 = 123g protein/day, or ~41g per meal across 3 meals (492 calories from protein).

Frequently Asked Questions

The RDA is 0.8g per kg of body weight for sedentary adults. Active individuals need 1.2-1.6g/kg, and those building muscle may benefit from 1.6-2.2g/kg.
For healthy individuals, protein intakes up to 2.2g/kg are well-tolerated. Those with kidney disease should consult a doctor. Very high protein (>3g/kg) shows no additional muscle-building benefit.
Spreading protein evenly across meals (25-40g per meal) optimizes muscle protein synthesis. Post-workout protein within 2 hours supports recovery.
Chicken breast (31g/100g), eggs (6g each), Greek yogurt (17g/cup), lentils (18g/cup), tofu (20g/cup), and whey protein powder (25g/scoop).

Related Calculators

Sources & References (5) ▾