How to use the protein calculator
- Enter your weight in kilograms or pounds. Height is optional; it is used to adjust the target for people with a higher BMI who are losing weight.
- Choose the situation that fits you best.
- Read your daily protein target and how much that is per meal.
How much protein do you need?
| Situation | Grams per kg per day | Grams per lb per day |
|---|---|---|
| Minimum for healthy adults (RDA) | 0.8 | 0.36 |
| Regular exercise | 1.2 – 1.6 | 0.55 – 0.73 |
| Losing weight while keeping muscle | 1.6 – 2.2 | 0.73 – 1.0 |
| Building muscle | 1.6 – 2.2 | 0.73 – 1.0 |
| Adults 65 and older | 1.0 – 1.2 | 0.45 – 0.55 |
| Pregnancy (2nd–3rd trimester) | about 1.1 | about 0.5 |
The 0.8 g/kg recommended dietary allowance (RDA) is the amount that prevents deficiency in almost all healthy adults. It is a minimum, not an optimal target. Research reviewed by the International Society of Sports Nutrition supports higher intakes for people who train or diet.
Example
A 70 kg (154 lb) person who exercises regularly needs about 70 × 1.2 to 70 × 1.6 = 84 to 112 g of protein a day, or roughly 28 to 37 g in each of three meals.
Why spread protein over the day
Muscle responds best to about 0.3–0.4 g/kg of protein per meal, roughly 20–40 g for most adults, eaten every 3 to 5 hours. Getting most of your protein at dinner is less effective than spreading it across breakfast, lunch and dinner.
Foods with about 25 g of protein
- 100 g cooked chicken breast, turkey or lean beef
- 120 g canned tuna or 130 g salmon
- 4 eggs
- 250 g Greek yogurt or 220 g cottage cheese
- 150 g firm tofu or 1.5 cups (about 270 g) cooked lentils
- 1 scoop of whey or plant protein powder
Frequently asked questions
Is too much protein bad for you?
For healthy people, intakes up to about 2 g/kg a day are considered safe. People with chronic kidney disease are usually advised to limit protein and should follow their doctor's advice.
Should I use my current weight or my goal weight?
Use your current weight if you are at a healthy weight. If your BMI is above 25 and you are losing weight, the calculator uses the weight at a BMI of 25 so the target is not unrealistically high.
Can I get enough protein on a vegetarian or vegan diet?
Yes. Combine legumes, soy, whole grains, nuts and seeds through the day. Plant proteins are slightly less digestible, so aim for the upper end of your range.
Do you store my data?
No. The calculation runs in your browser.
Sources: US Institute of Medicine, Dietary Reference Intakes for Energy and Macronutrients, 2005; Jäger R et al., "International Society of Sports Nutrition position stand: protein and exercise", 2017; Bauer J et al., "Evidence-based recommendations for optimal dietary protein intake in older people" (PROT-AGE), 2013; Morton RW et al., British Journal of Sports Medicine, 2018.
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Last reviewed: 2026-11-10. These tools give general information, not medical advice. Talk to a doctor about your health. See our medical disclaimer.