Protein Intake Calculator: How Much Protein Per Day?

Free protein intake calculator: how many grams of protein per day for your weight and goal (muscle, fat loss, endurance, over 65, pregnancy). See your range against every goal, a per-meal spread, and build your day from common foods.

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If you are significantly overweight, use your goal or ideal weight instead of your current weight.

Enter your weight — or try an example:

How much protein do I need a day?

The official minimum (the RDA) is 0.8 grams per kilogram of body weight (0.36 g per lb) for healthy adults: 64 g for an 80 kg person. That is enough to avoid deficiency, not necessarily enough for the best health, muscle or recovery. Research supports more for specific goals:

When protein matters most

  • Building muscle: about 1.6–2.2 g/kg, with strength training. Intakes above about 1.6 g/kg add little extra muscle in most studies.
  • Losing fat: a higher intake (up to 2.4 g/kg) helps you keep muscle and feel full while eating less.
  • Older adults: muscle responds less to protein with age, so 1.0–1.5 g/kg is recommended.
  • Per meal: about 0.4 g/kg (25–40 g) per meal, spread over three to five meals, works well for muscle.

Is too much protein bad?

For healthy people, intakes up to about 2 g/kg (and often higher) have no known harm. People with kidney disease or a doctor's protein limit must follow their medical advice. Protein also needs enough fibre, fluids and total calories to work well.

Questions

Do plant proteins count?
Yes. Mix beans, lentils, tofu, grains and nuts through the day. Plant-only eaters may aim a little toward the upper half of the range.
Do I need protein powder?
No. It is a convenient way to reach a target, not a requirement.
Is my data private?
Yes. Everything stays in this browser.

General information, not medical advice; food values are typical averages. Related: Macro Calculator · TDEE Calculator · BMR Calculator

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