Protein CalculatorHow Much Protein Do I Need Per Day?
Get your daily protein target in grams for your goal, split across your meals, with real-food examples. Uses adjusted body weight if your BMI is 30 or over, so the number isn’t inflated.
Built & medically reviewed by Manzoor Ahmad, Pharmacist & Calculator Developer · Updated
Targets follow the National Academies RDA, the ISSN protein position stand and PROT-AGE recommendations for older adults.
How much protein do you need per day?
Adults need at least 0.8 g of protein per kg of body weight (0.36 g per lb) a day. That rises to 1.2–1.6 g/kg if you’re active and 1.6–2.2 g/kg for fat loss or muscle gain. An active 65 kg (143 lb) adult needs about 91 g a day, or 23 g at each of 4 meals. If your BMI is over 30, base it on an adjusted body weight.
Your numbers
feet · inches
Range 78–104 g · 1.4 g per kg of body weight
Based on your actual weight of 65 kg
Your 4 protein meals
What one day of protein looks like
Each line below gets you to your daily target on its own. Mix and match across meals.
How much protein per day, by goal
Grams per kilogram of body weight, from the RDA and the International Society of Sports Nutrition. To convert, 1 g/kg = 0.45 g per lb.
| Goal | g per kg | g per lb | 150 lb (68 kg) person |
|---|---|---|---|
| Minimum (RDA) | 0.8 | 0.36 | 54 g |
| Active adult | 1.2–1.6 | 0.55–0.73 | 82–109 g |
| Fat loss with lifting | 1.6–2.2 | 0.73–1.0 | 109–150 g |
| Building muscle | 1.6–2.2 | 0.73–1.0 | 109–150 g |
| Over 65 | 1.0–1.2 | 0.45–0.55 | 68–82 g |
| Pregnancy (2nd–3rd trimester) | 1.1+ (RDA 71 g) | 0.5+ | ≥ 75 g |
How we calculate your protein
Most protein calculators simply multiply your body weight by a number. At higher body weights that overestimates your needs, because fat tissue needs very little protein. If your BMI is 30 or more, we use the adjusted body weight that clinicians use for dosing nutrition and some medicines.
Two people, same height, different weights
- Woman, 5’5″, 143 lb (65 kg), active: 65 × 1.4 = 91 g/day, or about 23 g at each of 4 meals.
- Woman, 5’5″, 240 lb (109 kg), fat loss: BMI 40, so use the adjusted weight.
- Ideal weight = 45.5 + 2.3 × 5 = 57 kg. Adjusted weight = 57 + 0.4 × (109 − 57) = 78 kg.
- 78 × 1.8 = 140 g/day. The simple method would give 196 g, which is hard to eat and isn’t needed.
Protein in common foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Salmon, cooked | 100 g | 25 g |
| Greek yogurt, nonfat | 170 g pot | 17 g |
| Cottage cheese | ½ cup | 12 g |
| Large egg | 1 egg | 6 g |
| Lentils, cooked | 1 cup | 18 g |
| Tempeh | 100 g | 20 g |
| Firm tofu | 100 g | 15 g |
| Whey protein | 1 scoop (30 g) | 24 g |
| Peanut butter | 2 tbsp | 7 g |
Who should NOT push protein high
High-protein diets are safe for people with healthy kidneys. But if you have chronic kidney disease (CKD) that isn’t on dialysis, guidelines usually recommend about 0.55–0.8 g/kg, so ask your nephrologist before raising your intake. People with liver cirrhosis, phenylketonuria or gout may also need tailored targets.
For protein powders, look for third-party testing (NSF Certified for Sport or Informed Sport) because of contamination risk. People on levodopa for Parkinson’s should know that a large protein meal can reduce how well the drug is absorbed. Spacing doses away from protein-heavy meals often helps.
A sudden jump to 200 g a day of protein, with little water, can upset your stomach and cause constipation. Increase gradually and drink more water.
Related calculators
Protein calculator FAQs
The RDA is 0.8 g of protein per kg of body weight (0.36 g per lb). Active adults generally do better on 1.2–1.6 g/kg. People losing fat or building muscle benefit from 1.6–2.2 g/kg. For a 150 lb (68 kg) active person, that’s about 82–109 g a day.
Multiply your body weight in kilograms by a goal factor: 0.8 for basic health, 1.2–1.6 if you’re active, and 1.6–2.2 for fat loss or muscle gain. If your BMI is over 30, use an adjusted body weight instead of your actual weight, so the target isn’t inflated.
Your body absorbs almost all the protein you eat. ‘Absorb’ isn’t the limit. For muscle building, though, about 0.4 g/kg per meal (roughly 25–40 g for most adults), spread over 3–4 meals, gives a stronger response than one or two huge servings.
1 g per pound (2.2 g/kg) is at the top of the useful range for lifters. It’s safe for healthy people but more than most need. Research shows muscle-building benefits level off at about 1.6 g/kg (0.73 g/lb) for most trained people.
During a calorie deficit, 1.6–2.2 g/kg helps keep you full and protects muscle. If you have a lot of weight to lose, base it on adjusted body weight. Combine it with resistance training for the best results.
Yes. Experts such as the PROT-AGE group recommend 1.0–1.2 g/kg for healthy adults over 65, and more during illness or recovery, to help prevent age-related muscle loss (sarcopenia).
In people with healthy kidneys, studies have not shown harm from high protein intakes. In people with existing chronic kidney disease, high protein can speed up decline, so they should follow their nephrologist’s target, often 0.55–0.8 g/kg.
Vegans need about the same amount, but plant proteins are slightly less digestible and often lower in leucine. Aiming about 10% higher, and mixing soy, legumes, grains and seitan, covers both.
The RDA during pregnancy and breastfeeding is 71 g a day, or about 1.1 g/kg. Some research suggests needs rise to around 1.2–1.5 g/kg later in pregnancy. Ask your midwife or doctor for your own target.
Manzoor Ahmad
Pharmacist · Supplement & Nutrition Writer (9+ yrs) · Calculator Developer (13+ yrs)
I’m a practising pharmacist with more than 9 years of writing about supplements, including protein powders, and I build DexoCalc’s tools. This protein calculator uses the adjusted-body-weight method we use in clinical practice, so people with higher body weights aren’t given unrealistic targets. It also flags the kidney and medication cases where more protein isn’t better.
References
- Jäger R, et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed
- Morton RW, et al. Protein supplementation and resistance-training-induced gains: a meta-analysis. Br J Sports Med. 2018;52(6):376–384. PubMed
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). J Am Med Dir Assoc. 2013;14(8):542–559. PubMed
- Institute of Medicine. Dietary Reference Intakes: Protein and Amino Acids.
- KDOQI Clinical Practice Guideline for Nutrition in CKD: 2020 Update. Am J Kidney Dis. 2020;76(3 Suppl 1):S1–S107. PubMed
- USDA. FoodData Central (food protein values).
Medical disclaimer: Protein targets are for healthy adults and are not medical advice. If you have kidney or liver disease, are pregnant, or take medication affected by diet, follow the advice of your doctor or a registered dietitian.