Protein Intake Calculator – How Much Protein Do You Need Per Day?
Our protein intake calculator gives you a personalized daily protein target based on your body weight, activity level, and goal.
Protein Intake Calculator
Daily Protein by Goal
| Goal | Per kg | Per lb |
|---|---|---|
| Sedentary | 0.8 g | 0.36 g |
| Weight Loss | 1.2–1.6 g | 0.54–0.73 g |
| Muscle Building | 1.6–2.2 g | 0.73–1.0 g |
| Athletes | 2.0–3.1 g | 0.9–1.4 g |
How Much Protein Do You Actually Need?
Protein needs are expressed in grams per kilogram of body weight per day. The number that is right for you depends far more on your activity level and goal than on your size alone.
| Situation | Grams per kg per day | For a 70 kg adult |
|---|---|---|
| RDA, sedentary minimum | 0.8 | 56 g |
| General health, lightly active | 1.0 to 1.2 | 70 to 84 g |
| Endurance training | 1.2 to 1.6 | 84 to 112 g |
| Building muscle | 1.6 to 2.2 | 112 to 154 g |
| Fat loss while preserving muscle | 1.8 to 2.4 | 126 to 168 g |
| Adults over 65 | 1.2 to 1.6 | 84 to 112 g |
The 0.8 g/kg RDA is often misread as a target. It is a floor, set to prevent deficiency in sedentary adults, not an optimum for anyone who trains.
How to Calculate Your Protein Target
Multiply your body weight in kilograms by the figure from the table above. If you work in pounds, divide your weight by 2.205 first.
Worked example
An 80 kg adult who lifts weights three times a week and wants to build muscle:
- Target range: 80 x 1.6 = 128 g, up to 80 x 2.2 = 176 g
- A sensible working target is around 145 g per day
- Split across four meals, that is roughly 36 g per meal
If you carry a lot of excess body fat, calculating from your goal weight or your lean body mass gives a more realistic target than using total body weight.
Good Protein Sources
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100 g cooked | 31 g |
| Greek yogurt | 170 g pot | 17 g |
| Eggs | 2 large | 12 g |
| Lentils, cooked | 1 cup | 18 g |
| Paneer | 100 g | 18 g |
| Tofu, firm | 100 g | 17 g |
| Whey protein | 1 scoop | 24 g |
| Chickpeas, cooked | 1 cup | 15 g |
Animal sources are complete proteins, meaning they contain all nine essential amino acids in useful amounts. Most single plant sources are lower in one or more, which is easily solved by eating a variety across the day rather than by combining foods at every meal.
Timing and Distribution
Total daily intake matters most. Distribution is a smaller effect, but a real one.
- Spread it out. Three to four servings of 25 to 40 g stimulates muscle protein synthesis more effectively than one very large serving.
- The anabolic window is wider than advertised. Eating protein within a couple of hours either side of training is fine. You do not need a shake in the changing room.
- Do not skip breakfast protein. Most people load nearly all their protein into the evening meal, which wastes the easiest opportunity to spread intake.
Common Protein Mistakes
- Treating the 0.8 g/kg RDA as a goal. It is a deficiency floor for sedentary adults, not a target for anyone training.
- Counting raw weight as cooked. Meat loses roughly 25 percent of its weight in cooking, so 100 g raw is not 100 g cooked.
- Assuming more is always better. Beyond roughly 2.2 to 2.5 g/kg there is no additional muscle benefit for most people, and the extra calories still count.
- Using total body weight when carrying a lot of excess fat. Calculating from goal weight or lean mass gives a more sensible number.
Frequently Asked Questions
How much protein do I need per day?
Multiply your body weight in kilograms by 0.8 if you are sedentary, 1.2 to 1.6 if you train regularly, or 1.6 to 2.2 if you are building muscle. For a 70 kg adult that is roughly 56 g at the low end and 154 g at the high end. Fat loss while preserving muscle sits highest, at about 1.8 to 2.4 g per kg.
Is the 0.8 g per kg RDA enough?
It is enough to prevent deficiency in a sedentary adult, which is what it was designed for. It is not an optimal target for anyone who trains, is losing weight, or is over 65. Treat it as a floor rather than a goal.
Can you eat too much protein?
For healthy adults, intakes up to about 2.2 to 2.5 g per kg are well tolerated and there is no evidence of kidney harm. Beyond that range there is no additional muscle benefit for most people, and the extra calories still count towards your daily total. People with existing kidney or liver disease should follow medical advice instead.
What are the best protein sources?
Chicken breast gives about 31 g per 100 g cooked, Greek yogurt about 17 g per pot, two eggs about 12 g, and a scoop of whey about 24 g. Good plant sources include lentils at about 18 g per cooked cup, paneer and firm tofu at about 17 to 18 g per 100 g, and chickpeas at about 15 g per cooked cup.
When should I eat protein?
Total daily intake matters most, but spreading it across three or four servings of 25 to 40 g works better than one very large serving. Eating protein within a couple of hours either side of training is sufficient, and most people benefit most from adding protein at breakfast, since intake tends to be concentrated in the evening meal.
Do vegetarians need to combine proteins at every meal?
No. The idea that plant proteins must be combined within a single meal has been superseded. Eating a variety of plant protein sources across the day provides all nine essential amino acids. Lentils, chickpeas, tofu, paneer, dairy and whole grains together cover the range comfortably.
Should I calculate protein from my current weight or goal weight?
If you are close to a healthy weight, use your current body weight. If you are carrying a large amount of excess fat, calculating from your goal weight or your lean body mass gives a more realistic target, since fat tissue does not drive protein requirements the way muscle does.