Protein Calculator
Find out how many grams of protein to eat each day based on your body weight and activity goal.
How the protein calculator works
Your protein target is your body weight in kilograms multiplied by a factor for your goal. The recommended dietary allowance for most adults is 0.8 grams per kilogram per day, which is the minimum to avoid deficiency. People who train hard or want to build or keep muscle usually aim higher, commonly 1.2 to 2.0 grams per kilogram.
Protein provides 4 calories per gram. Spreading intake across meals, around 20 to 40 grams each, is a common way to reach the total. See the Dietary Guidelines for Americans for general nutrition advice.
People with kidney disease or other medical conditions should ask a doctor before raising protein intake.
The formula
Example: A 180 lb person (81.6 kg) doing strength training at 1.6 g/kg needs about 131 grams of protein per day, or roughly 44 grams across 3 meals.
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Frequently asked questions
How much protein do I need per day?
Most adults need at least 0.8 g per kg of body weight. Active people and those building muscle often aim for 1.2 to 2.0 g per kg.
How do I calculate protein per pound?
Divide the grams per kilogram by 2.2. For example, 1.6 g/kg is about 0.73 g per pound.
Is too much protein bad for you?
Healthy people tolerate high intakes well, but people with kidney problems should talk to a doctor first.
How much protein should I eat per meal?
Around 20 to 40 grams per meal works for most people. Divide your daily total by the number of meals.
Does protein need change when losing weight?
Higher protein, near the top of the range, helps preserve muscle while you eat fewer calories.
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