A Free Calculator · Your Weight, Your Goal · Updated 2026
How much protein do you actually need each day?
Protein needs are not a one-size number — they depend on your body weight and what
you're training for. Enter your weight and goal below and the calculator returns your
daily target range, the RDA sedentary baseline for context, and a per-meal split. Every
formula is shown, nothing is hidden, and no figure is presented as a guarantee.
Daily protein target range·RDA sedentary baseline·Per-meal guidance
General guidance — not medical or dietetic advice
These are general fitness guidance ranges based on sports-nutrition research. They are not
personalized medical or dietetic advice. Individual needs vary based on age, training
volume, body composition goals, overall diet, and health status. People with kidney disease,
diabetes, or other conditions that affect protein metabolism should consult a doctor or
registered dietitian before significantly changing their protein intake.
Enter your body weight and select your goal. The calculator shows your daily target range, the RDA baseline, and a per-meal split. Switch between kg and lb — the math always runs in kg.
Your body weight
kg
Use your current body weight. If entering pounds, the calculator divides by 2.20462 before applying g/kg.
Ranges are approximate general guidance. Building muscle uses 1.6–2.2 g/kg; general active uses 1.2–1.6 g/kg. See the table below for full context.
Daily protein target:
Daily target range
RDA baseline (sedentary)
Per meal (÷ 4 meals)
Weight used (kg)
The formulas, in full
Nothing here is a black box. These are the exact calculations the tool runs — the same
arithmetic you could do on paper. The only judgment calls are the inputs you supply and
the g/kg range you select.
How each number is derived
1 — Unit conversion (when weight is entered in pounds)
These ranges are drawn from sports-nutrition research and represent general guidance.
They are approximate — individual variation is real, and training volume, age, and overall
dietary context all affect optimal intake. The RDA is the minimum to prevent deficiency,
not an active target.
Goal / activity level
g per kg body weight / day
Example: 70 kg person
Notes
Sedentary — RDA
0.8 g/kg
56 g/day
U.S. Recommended Dietary Allowance. Prevents deficiency; not an optimal target for active people.
General active
1.2–1.6 g/kg
84–112 g/day
Recreational exercisers, general health maintenance. Supports recovery without aggressive surplus.
Building muscle
1.6–2.2 g/kg
112–154 g/day
Resistance training focused on hypertrophy. Upper end may benefit those in a caloric deficit or advanced lifters.
These are general guidance ranges; individual needs vary. People with kidney disease or
other conditions affecting protein metabolism should consult a doctor or registered
dietitian before targeting the higher ranges.
Why your protein target is not a single number
The g/kg formula gives a range, not a fixed value — because several real factors
shift where in that range you'll land. Understanding the reasons helps you use this
calculator more accurately.
Training volume and intensity move you within the range
Someone doing two moderate resistance sessions per week needs less than someone training five days a week at high intensity. The range exists to capture that spectrum. If you're just starting out, the lower bound is a reasonable target; if you're a competitive athlete in a volume phase, the upper bound is more appropriate. Neither end of the range is right for everyone.
A caloric deficit raises the useful protein intake
When you're eating below maintenance calories, muscle tissue is at greater risk of being used for energy. Sports-nutrition research generally supports targeting the higher end of the active range — or even slightly above — during a cut, because protein's thermogenic effect and its role in muscle-protein synthesis both become more valuable when total calories are restricted. Hitting your protein target while in a deficit is one of the most evidence-backed strategies for preserving lean mass.
Older adults need more protein than the RDA suggests
Muscle-protein synthesis becomes less efficient with age — a phenomenon called anabolic resistance. Research on aging and sarcopenia consistently suggests that adults over 65 benefit from intakes well above 0.8 g/kg even without formal exercise, and from 1.2 g/kg or higher when resistance training. If you are an older adult, the sedentary RDA is not a target; it is a floor.
Distribution across meals matters — not just the daily total
Muscle-protein synthesis responds to each protein feeding. Spreading your daily total across three to five meals of roughly 20–40 g each tends to stimulate synthesis more effectively than concentrating the same total in one or two large meals. The per-meal estimate in the calculator above uses four meals as a reasonable default — adjust the mental model to your actual eating pattern.
How to put the number to work
Knowing your target is step one. These steps help you translate it into a diet you can
actually hit consistently.
Anchor each meal around a protein source
Rather than tracking every gram all day, plan each meal to include a primary protein source: eggs, Greek yogurt, or cottage cheese at breakfast; a chicken breast, tuna, or legumes at lunch; fish, beef, or tofu at dinner. A 4-oz (115 g) cooked chicken breast delivers roughly 35 g of protein — one meal closer to your target.
Use protein powder as a gap-filler, not a foundation
Whole-food protein sources come with additional nutrients — B vitamins, iron, zinc, and omega-3s depending on the source. Protein powder is a convenient supplement when your whole-food intake falls short, not a replacement for varied dietary protein. A 25–30 g scoop of whey or a plant-based blend can close a gap without a full meal.
Track for one week, then build intuition
You don't need to track indefinitely. Logging every protein source for five to seven days teaches you what 30 g, 40 g, and 50 g of protein look like on a plate. After that week, most people can hit their target reliably without logging because they've built the mental model.
Don't let perfect be the enemy of consistent
Missing your target by 10–15 g occasionally matters far less than consistently being in the right zone over weeks and months. Muscle protein synthesis is driven by average intake over time, not individual-day precision. A rough but consistent target beats a perfect calculation you can't maintain.
Revisit the calculator when your weight changes
Because the formula scales with body weight, a significant change in weight (intentional or not) changes your target. If you've gained or lost more than ~5 kg since you last calculated, update the number. The calculator is free and takes seconds — there's no reason to hold onto an outdated target.
Where to buy
Got your numbers? Here's where to pick up what you need:
The units and concepts that appear in protein-intake research — in plain English.
RDA (Recommended Dietary Allowance)
The average daily intake level sufficient to meet the nutrient requirement of nearly all (97–98%) healthy individuals in a given life stage and sex group. The U.S. RDA for protein is 0.8 g per kilogram of body weight per day — a minimum to prevent deficiency for sedentary adults, not a performance target.
g/kg (grams per kilogram)
The standard unit for expressing protein recommendations in sports nutrition — grams of protein per kilogram of body weight. Using body weight as the denominator accounts for the fact that a larger person needs more total protein even at the same intake intensity. Divide your weight in pounds by 2.20462 to convert to kg.
Muscle protein synthesis (MPS)
The cellular process by which the body builds new muscle protein. Dietary protein — specifically the essential amino acids it provides — is the key stimulus alongside resistance exercise. MPS is elevated for several hours after eating protein and after training; the two stimuli together produce greater MPS than either alone.
Leucine
An essential branched-chain amino acid considered the primary trigger for muscle protein synthesis. Animal proteins and whey are high in leucine; most plant proteins have less. The threshold dose of leucine needed to maximally stimulate MPS in a single meal is roughly 2–3 g — found in about 25–35 g of most complete protein sources.
Complete vs incomplete protein
A complete protein contains all nine essential amino acids in adequate amounts. Animal proteins (meat, fish, eggs, dairy) and a few plant proteins (soy, quinoa) are complete. Most plant proteins are considered incomplete — not because they lack amino acids entirely, but because one or more essential amino acids are present in relatively low amounts. Eating a variety of plant proteins across the day covers all essential amino acids.
Anabolic resistance
The reduced ability of older muscle to respond to protein intake and exercise with the same rate of muscle protein synthesis seen in younger adults. It is one reason why protein requirements per kilogram of body weight are higher for adults over 60–65. Higher protein doses per meal may be needed to achieve the same MPS response as a smaller dose in a younger person.
Nitrogen balance
A measure of whether the body is gaining, maintaining, or losing protein mass. Protein is the primary dietary source of nitrogen; a positive nitrogen balance (nitrogen in exceeds nitrogen out) indicates net protein gain. Sports nutrition research often uses nitrogen balance studies to set protein requirement estimates, though more modern methods directly measure muscle protein synthesis rates.
Thermic effect of protein
The energy cost of digesting, absorbing, and processing a nutrient. Protein has a higher thermic effect (~25–30% of its calories) than carbohydrate (~6–8%) or fat (~2–3%). This means a calorie of protein contributes fewer net calories to your energy balance than a calorie of fat or carbohydrate — one reason higher-protein diets can aid body composition independently of total calorie intake.
Frequently asked
It depends on your body weight and how active you are. The U.S. RDA for a sedentary adult is 0.8 g of protein per kilogram of body weight per day — a floor for preventing deficiency, not an optimal target for active people. General guidance from sports-nutrition research suggests 1.2–1.6 g/kg for regularly active adults and 1.6–2.2 g/kg for those focused on building or preserving muscle. For a 70 kg person, that works out to roughly 112–154 g/day when training for muscle gain. These are general fitness guidance ranges, not personalized medical or dietetic advice — individual needs vary.
The U.S. RDA is 0.8 g of protein per kilogram of body weight per day. This figure was set to prevent deficiency in sedentary adults — it is not a performance or hypertrophy target. For a 70 kg person it equals 56 g/day. Sports nutrition researchers and registered dietitians generally agree that active adults, older adults, and anyone in a caloric deficit need considerably more than the RDA to support muscle maintenance and recovery. The 0.8 g/kg figure is a useful baseline reference, not a goal for most people who exercise regularly.
Timing matters somewhat, but total daily intake is the bigger driver of muscle protein synthesis. Spreading protein across 3–5 meals of roughly 20–40 g each tends to maximize the anabolic response, because each meal stimulates MPS and the effect plateaus at roughly 0.4 g/kg per meal. Eating protein within a few hours of resistance training is beneficial, but the anabolic window is wider than the old post-workout 30-minute rule suggested. If you consistently hit your daily total, timing is a secondary optimization.
Not beyond a certain point. Research suggests the muscle protein synthesis response plateaus somewhere in the range of 1.6–2.2 g/kg/day for most resistance-trained adults. Intakes higher than that are not harmful for healthy people but provide diminishing returns for muscle gain specifically. People with pre-existing kidney disease or other conditions should consult a doctor or registered dietitian before significantly increasing protein intake.
Divide your weight in pounds by 2.20462 to get kilograms. For example, 154 lb ÷ 2.20462 = 69.9 kg, which rounds to 70 kg. The calculator above does this conversion automatically when you switch to the lb unit toggle — just enter your weight in pounds and the math runs in kg behind the scenes. Protein recommendations in sports-nutrition research are almost always expressed in g per kg of body weight, so kilograms is the natural unit for this formula.
All dietary protein sources count — animal proteins (meat, poultry, fish, eggs, dairy) and plant proteins (legumes, tofu, tempeh, edamame, whole grains, nuts, seeds). Animal proteins are generally complete in that they contain all essential amino acids in adequate proportions; plant proteins often need to be varied across the day to cover all essential amino acids. Protein powders (whey, casein, plant-based blends) count as well and are a convenient way to hit a higher daily total — they are not required.
Yes — older adults generally need more protein per kilogram of body weight than younger adults to achieve the same rate of muscle protein synthesis, a phenomenon called anabolic resistance. Research often suggests 1.2–1.6 g/kg/day as a minimum for adults over 65 even without resistance training, and higher for those who are active. Adequate protein combined with resistance exercise is among the most evidence-backed strategies for preserving lean mass and function with age. If you are an older adult managing other health conditions, a registered dietitian can set a target appropriate to your full clinical picture.
The arithmetic is exact for the inputs you provide — the page shows every formula. The g/kg ranges are general guidance ranges drawn from sports-nutrition research and are approximate; they are not personalized to your training volume, body composition, age, injury status, or dietary context. Individuals vary considerably, and the ranges represent population-level evidence, not guarantees for any specific person. A registered dietitian can assess your full picture and set a target tailored to you.
Common mistakes
Most errors in protein targeting come from using the wrong body weight as the
input or from picking a multiplier (g/kg) that doesn't match the actual training goal.
Using total body weight when a target weight would be more appropriate
Protein requirements scale with lean mass, not fat mass — fat tissue is metabolically inert for this purpose. For someone significantly above their target weight, calculating protein off current total bodyweight can produce a target that is higher than needed and harder to sustain on a calorie deficit. If you are in a meaningful fat-loss phase, using your goal body weight or an estimated lean mass figure as the input gives a more appropriate target.
Treating the U.S. RDA (0.8 g/kg) as a performance target
The RDA was set to prevent protein deficiency in sedentary adults — it is a floor, not an optimal target for anyone who trains. Sports nutrition consensus for active adults is roughly 1.6–2.2 g/kg for muscle building and maintenance. Using 0.8 g/kg as a goal while training seriously will leave muscle protein synthesis consistently under-supported.
Hitting the daily total in one or two large meals
Muscle protein synthesis is stimulated per meal, not per day. Research suggests each meal should contain enough protein to fully stimulate MPS — generally 25–40 g for most adults, or higher for older adults. Consuming 150 g of protein in two sittings leaves most of it unused for muscle building in those meals. Spreading intake across three or four meals is more effective than hitting the total in one sitting.
Not revisiting the number after significant weight change
Because the target is calculated from body weight, a meaningful change in weight changes the target proportionally. If you've gained or lost more than about 5 kg since you last ran the calculation, the old number may no longer fit your current needs. Update the input when your weight changes — it takes seconds and keeps the target calibrated.