Protein Intake Calculator
Calculate how many grams of protein you need per day for health, exercise, muscle gain or fat loss.
How much protein per day?
The Recommended Dietary Allowance for adults is 0.8 g per kilogram of body weight, the amount that prevents deficiency. Research on active people supports higher intakes. This calculator uses ranges drawn from sports nutrition position stands and reviews:
| Goal | g per kg | g per lb |
|---|---|---|
| General health | 0.8–1.0 | 0.36–0.45 |
| Regular exercise | 1.2–1.6 | 0.55–0.73 |
| Build muscle | 1.6–2.2 | 0.73–1.0 |
| Lose fat, keep muscle | 1.8–2.4 | 0.82–1.1 |
| Over 65 | 1.0–1.2 | 0.45–0.55 |
| Pregnancy / breastfeeding | 1.1–1.3 | 0.5–0.6 |
An 80 kg (176 lb) person trying to build muscle needs about 128–176 g of protein a day, or roughly 43–59 g across three meals.
Tips for hitting your target
- Spread protein over three or four meals of 25–40 g each.
- Include a protein source at breakfast, the meal most people under-eat.
- Good sources: poultry, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils and beans.
- Protein powder is convenient but not necessary if food covers your needs.
If you have kidney disease, follow your doctor's advice on protein intake.
Frequently asked questions
How much protein do I need to build muscle?
About 1.6–2.2 g per kg of body weight per day, combined with progressive strength training.
Can I eat too much protein?
Healthy adults tolerate intakes well above 2 g/kg. Very high intakes mainly displace other nutrients. People with kidney disease should be cautious.
Should I use my current or goal weight?
If you carry significant excess body fat, use your goal weight to avoid an unnecessarily high target.
Last reviewed Oct 20, 2026. Results are estimates; check important decisions with a qualified professional.