Free protein intake calculator
How much protein do you need a day?
Enter your weight, goal and activity to get your daily protein in grams.
Most adults need at least 0.8 g of protein per kg of body weight a day (0.36 g per lb), and about 1.0 to 1.6 g/kg if they are active. For a 150 lb (68 kg) woman who exercises a few times a week, that is about 68 to 88 g a day. Building muscle calls for about 1.6 to 2.2 g/kg, and losing weight about 1.2 to 1.6 g/kg.[1][2][3]
Protein needs at a glance
- Minimum (RDA): 0.8 g per kg a day for adults: enough to avoid deficiency, not a target for active people.[1]
- Active people: about 1.0, 1.3 and 1.6 g/kg for light, moderate and intense activity.[2]
- Building muscle: gains leveled off near 1.62 g/kg on average across 49 trials; up to 2.2 g/kg may help some people.[3]
- Over 65: at least 1.0 to 1.2 g/kg, and more per meal.[4]
- Per meal: about 0.4 g/kg in each of 3 to 5 meals works well for muscle.[5]
How to use the protein intake calculator
- Enter your age, sex, weight and height. Height lets the calculator spot when a lower reference weight fits better.
- Choose your goal (stay healthy, lose fat or build muscle) and how active you are.
- Tick any that apply: pregnancy or breastfeeding, a GLP-1 weight-loss medicine, or kidney disease.
- Read your result: a daily target, the range around it, the minimum and protein per meal. Use the food planner to add servings of foods you eat and see how close you get. Add your body fat or daily calories under More options for the lean-mass and calorie views.
How to calculate your protein intake
Multiply your weight in kilograms by the grams per kilogram for your goal. To get kilograms, divide pounds by 2.2.[1]
Protein (g a day) = weight (kg) × grams per kg
Worked example: a 150 lb woman weighs 150 ÷ 2.2 = about 68 kg. Her minimum is 68 × 0.8 = 54 g. If she exercises 3 to 5 days a week, 1.0 to 1.3 g/kg gives 68 to 88 g. Spread over 4 meals, 88 g is about 22 g per meal.
| Body weight | Minimum (0.8 g/kg) | Moderate exercise (1.0–1.3) | Losing fat (1.2–1.6) | Building muscle (1.6–2.2) |
|---|---|---|---|---|
| 120 lb (54 kg) | 44 g | 54–71 g | 65–87 g | 87–120 g |
| 140 lb (64 kg) | 51 g | 64–83 g | 76–102 g | 102–140 g |
| 150 lb (68 kg) | 54 g | 68–88 g | 82–109 g | 109–150 g |
| 160 lb (73 kg) | 58 g | 73–94 g | 87–116 g | 116–160 g |
| 180 lb (82 kg) | 65 g | 82–106 g | 98–131 g | 131–180 g |
| 200 lb (91 kg) | 73 g | 91–118 g | 109–145 g | 145–200 g |
| 220 lb (100 kg) | 80 g | 100–130 g | 120–160 g | 160–220 g |
| 240 lb (109 kg) | 87 g | 109–142 g | 131–174 g | 174–239 g |
How much protein do you need for your goal?
It depends mostly on how active you are, whether you are eating less to lose weight, and whether you lift weights. The table shows the ranges this calculator uses.
| Activity | Stay healthy (g/kg) | Lose fat (g/kg) | Build muscle (g/kg) |
|---|---|---|---|
| Little or no exercise | 0.8–1.0 (target 1.0) | 1.2–1.6 (target 1.2) | 1.6–2.2 (target 1.6) |
| Exercise 3 to 5 days a week | 1.0–1.3 (target 1.3) | 1.2–1.6 (target 1.6) | 1.6–2.2 (target 1.6) |
| Hard training most days, or a physical job | 1.3–1.6 (target 1.6) | 1.6–2.0 (target 1.6) | 1.6–2.2 (target 1.6) |
| Strength training 3 or more days a week | 1.4–2.0 (target 1.6) | 1.6–2.4 (target 1.6) | 1.6–2.2 (target 1.6) |
- Staying healthy: the RDA of 0.8 g/kg covers basic needs. One review suggests 1.0, 1.3 and 1.6 g/kg for light, moderate and intense activity to support muscle and strength.[2]
- Exercising regularly: the International Society of Sports Nutrition puts most exercising people at 1.4 to 2.0 g/kg a day.[6]
- Athletes: US and Canadian sports nutrition bodies put most athletes at 1.2 to 2 g/kg a day, with about 0.3 g/kg every 3 to 5 hours and after hard sessions.[7]
- Building muscle: in a review of 49 trials with 1,863 people, extra protein during strength training added about 0.3 kg of lean mass and 2.49 kg to one-rep max strength, and the benefit leveled off at about 1.62 g/kg a day (likely range 1.03 to 2.2).[3]
How much protein to lose weight
About 1.2 to 1.6 g per kg a day while losing weight, and 1.6 g/kg or more if you lift weights, to protect muscle.[8][6]
A review of higher-protein weight-loss diets found that 1.2 to 1.6 g/kg a day, with at least about 25 to 30 g in each meal, improved fullness, weight control and lean mass, but only in people who actually stuck to the diet.[8]
Eating less makes your body more likely to break down muscle, and protein plus strength training is what protects it. In one trial, young men on a steep calorie cut and hard training kept or even gained lean mass on a high-protein diet:
| Group | Protein | Lean mass change | Fat mass change |
|---|---|---|---|
| Higher protein | 2.4 g/kg/day | +1.2 kg | −4.8 kg |
| Lower protein | 1.2 g/kg/day | +0.1 kg | −3.5 kg |
For lean, trained lifters dieting hard, a review suggested 2.3 to 3.1 g per kg of lean mass, rising as they get leaner and the deficit gets bigger.[10] Most people losing weight do not need that much. If you know your body fat, add it under More options to see your protein per kg of lean mass, or estimate it with our body fat calculator and lean body mass calculator.
Current weight or goal weight?
If you have a lot of body fat, a lower weight gives a more sensible target, because fat tissue needs little protein. There is no agreed rule: a 2025 advisory on GLP-1 medicines notes that experts have not settled whether to use actual or adjusted body weight.[11]
This calculator uses your current weight unless your BMI is 30 or more and you entered your height. Then it uses the weight at a BMI of 25 for your height, and shows both results so you can see the difference. You can also choose your current or goal weight under More options. Muscular people with a high BMI should choose their current weight.
| Height | Weight at BMI 25 | Weight-loss protein (1.2–1.6 g/kg) |
|---|---|---|
| 5 ft 0 in | 128 lb (58 kg) | 70–93 g |
| 5 ft 2 in | 137 lb (62 kg) | 74–99 g |
| 5 ft 4 in | 146 lb (66 kg) | 79–106 g |
| 5 ft 6 in | 155 lb (70 kg) | 84–112 g |
| 5 ft 8 in | 164 lb (75 kg) | 89–119 g |
| 5 ft 10 in | 174 lb (79 kg) | 95–126 g |
| 6 ft 0 in | 184 lb (84 kg) | 100–134 g |
| 6 ft 2 in | 195 lb (88 kg) | 106–141 g |
Is the RDA of 0.8 g per kg enough?
It covers basic needs for almost all healthy adults, but newer measurements suggest the true need may be higher.[1]
The RDA comes mostly from older nitrogen-balance studies. A study using the indicator amino acid oxidation method found an average need of 0.93 g/kg in young men and suggested 1.2 g/kg to cover nearly everyone, about 50% above the RDA.[12] That is one reason this calculator treats 0.8 g/kg as your minimum, not your target.
Protein needs by age, for women and for men
The per-kilogram rule is the same for women and men; men usually need more grams only because they weigh more. The often-quoted 46 g for women and 56 g for men are the RDA at reference body weights.[1]
Age changes things. An international expert group recommends at least 1.0 to 1.2 g/kg a day for people over 65, 1.2 g/kg or more for those who exercise, and 1.2 to 1.5 g/kg for most older people with acute or chronic illness, except severe kidney disease.[4] Older muscles also respond less to small servings: one analysis found the muscle-building response leveled off at about 0.40 g/kg per meal in men around 71, against 0.24 g/kg in men around 22.[13]
| Group | Official minimum (RDA) | What the newer evidence suggests |
|---|---|---|
| Adults 19 and over | 0.8 g/kg (about 46 g for women, 56 g for men at reference weights) | 1.0–1.6 g/kg depending on activity |
| Teens 14 to 18 | 0.85 g/kg | More for hard-training teens; ask a sports dietitian |
| Over 65 | 0.8 g/kg | At least 1.0–1.2 g/kg; 1.2 g/kg or more if active; 1.2–1.5 g/kg with illness |
| Pregnancy, first half | 0.8 g/kg | About 1.22 g/kg measured near week 16 |
| Pregnancy, second half | 1.1 g/kg (+25 g a day) | About 1.52 g/kg measured near week 36 |
| Breastfeeding | 1.3 g/kg | No newer direct measurements |
Protein in pregnancy and breastfeeding
The RDA is 1.1 g per kg a day in the second half of pregnancy and 1.3 g/kg while breastfeeding, based on your pre-pregnancy weight.[1]
Those numbers were estimated mostly from studies of adults who were not pregnant. When researchers measured protein needs directly in 29 healthy pregnant women, they found about 1.22 g/kg near week 16 and 1.52 g/kg near week 36.[14] The calculator shows the RDA as your minimum and the measured value as your target; your obstetrician or midwife may adjust it.
Protein on GLP-1 medicines
If you take a GLP-1 medicine such as semaglutide or tirzepatide, aim for about 1.2 to 1.6 g per kg a day while losing weight, and do strength training. That range comes from a 2025 joint advisory of four US medical and nutrition societies.[11]
These medicines cut appetite, so protein often falls short and part of the weight lost can be muscle. The same advisory makes four practical points:[11]
- Weight to use: actual weight can overstate needs with obesity. About 1.5 g per kg of lean mass is considered more accurate if you know your body composition; a simple 80 to 120 g a day is an easier alternative.
- Floor and ceiling: do not go below 0.4 to 0.5 g/kg, which risks muscle loss, and avoid staying at 2 g/kg or more for long periods.
- Strength training: protein alone is unlikely to protect muscle. Aim for strength training at least 3 times a week plus 150 minutes of moderate cardio.
- Eating order: eat the protein-rich part of each meal first, and use smaller meals if large ones are hard.
How much protein per meal?
About 0.4 g per kg in each of at least 4 meals, which adds up to 1.6 g/kg a day.[5] The sports nutrition advice is 20 to 40 g per serving, every 3 to 4 hours.[6]
The old idea that your body can only use 20 to 30 g at a time is too simple. Your gut absorbs nearly all the protein you eat, and a 2023 study found that 100 g after exercise produced a larger and longer muscle-building response than 25 g, lasting more than 12 hours.[15] So a big protein dinner is not wasted; spreading it out just helps a little more.
| Body weight | Younger adults (0.24 g/kg) | Older adults (0.40 g/kg) | Building muscle, top (0.55 g/kg) |
|---|---|---|---|
| 120 lb | 13 g | 22 g | 30 g |
| 150 lb | 16 g | 27 g | 37 g |
| 180 lb | 20 g | 33 g | 45 g |
| 210 lb | 23 g | 38 g | 52 g |
| 240 lb | 26 g | 44 g | 60 g |
Foods to reach your protein target
A mix of eggs, dairy, fish, poultry, lentils, beans and nuts can cover almost any target without supplements. The food planner in the calculator adds up servings against your own target.[16]
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, roasted | 3 oz (85 g) | 26 g |
| Firm tofu (calcium-set) | 1/2 cup (126 g) | 22 g |
| Edamame, cooked | 1 cup (155 g) | 19 g |
| Lentils (dal), cooked | 1 cup (198 g) | 18 g |
| Greek yogurt, plain nonfat | 6 oz (170 g) | 17 g |
| Tuna, canned in water | 3 oz (85 g) | 17 g |
| Black beans, cooked | 1 cup (172 g) | 15 g |
| Chickpeas, cooked | 1 cup (164 g) | 15 g |
| Cottage cheese, 2% | 1/2 cup (113 g) | 12 g |
| Milk, 2% | 1 cup (244 g) | 8 g |
| Quinoa, cooked | 1 cup (185 g) | 8 g |
| Egg, large | 1 egg (50 g) | 6 g |
| Almonds | 1 oz (28 g) | 6 g |
For whole-food ideas built around recovery, see our guide to foods for muscle recovery.
Can you eat too much protein?
For healthy adults, long-term intakes up to about 2 g per kg a day are considered safe. One review puts the tolerable upper limit at 3.5 g/kg for people adapted to it, but advises caution with more than 2 g/kg for long periods.[2]
The kidney worry has not held up for healthy people: a review of 28 trials with 1,358 adults without kidney disease found that higher-protein diets did not change kidney filtration over time.[17] Most of those trials were short. People who already have kidney disease are different:
| Situation | Protein (g per kg of ideal weight) |
|---|---|
| Kidney disease stage 3 to 5, not on dialysis | 0.55–0.6 |
| Same, with diabetes | 0.6–0.8 |
| On dialysis | 1–1.2 |
If you have kidney disease, the calculator will not give a target. Follow your nephrologist or renal dietitian.
Related calculators
Protein targets work best with the rest of your numbers. Set your calories with the calorie calculator, check your body composition with the body fat, lean body mass and FFMI calculators, and plan your strength training with the one rep max calculator.
More free tools for food, training and daily health.
Protein intake calculator FAQ
How do I calculate how much protein I need?
Multiply your weight in kilograms (pounds ÷ 2.2) by a factor for your goal and activity: 0.8 g/kg is the minimum (RDA), about 1.0 to 1.6 g/kg for healthy people depending on activity, 1.2 to 1.6 g/kg while losing weight, and 1.6 to 2.2 g/kg for building muscle. For a 150 lb (68 kg) person, that is 54 g at minimum and 68 to 88 g with moderate exercise.
How much protein does a 150-pound woman need?
At least 54 g a day (the RDA of 0.8 g/kg). With moderate exercise, about 68 to 88 g; if she lifts weights and wants to build muscle, about 109 to 150 g. Use the calculator for your own activity and goal.
How much protein does a 200-pound man need?
At least 73 g a day. To build muscle with strength training, about 145 to 200 g (145 g covers most people on average). If much of that 200 lb is body fat, base it on a lower reference weight; the calculator does this automatically when your BMI is 30 or more.
Is 100 grams of protein a day enough or too much for a woman?
For most women, 100 g is plenty and safe. It is 1.5 g per kg for a 150 lb (68 kg) woman, which is within the ranges for weight loss and for strength training, and above what a less active woman needs. Long-term intakes up to 2 g/kg are considered safe for healthy adults.
Is 70 grams of protein too much for a woman?
No. For a 150 lb woman, 70 g is about 1.0 g/kg, only a little above the RDA minimum of 0.8 g/kg (54 g). It is a reasonable amount for a woman who exercises lightly.
Is 30 grams of protein a day a lot?
No, it is too little for almost every adult. 30 g a day meets the RDA only for someone weighing about 38 kg (83 lb). Most adults need at least 45 to 75 g a day.
How much protein should I eat to lose weight?
About 1.2 to 1.6 g per kg a day while losing weight, and 1.6 g/kg or more if you lift weights. In one trial, young men on a steep 40% calorie cut who ate 2.4 g/kg gained 1.2 kg of lean mass while losing fat; those on 1.2 g/kg kept theirs about the same.
Should I use my current weight or goal weight for protein?
If you have a lot of body fat, use a lower weight: the calculator uses the weight at a BMI of 25 for your height when your BMI is 30 or more, and lets you switch to your current or goal weight. Experts do not yet agree on one method, so the result shows both numbers.
How much protein do I need to build muscle?
About 1.6 g per kg a day for most people, with some benefiting up to about 2.2 g/kg. In a review of 49 trials, muscle gains from extra protein leveled off at about 1.62 g/kg on average, and strength training is what makes the protein count.
How much protein can your body absorb in one meal?
Your gut absorbs nearly all of it; the question is how much your muscles use. A 2023 study found 100 g after exercise gave a larger and longer muscle-building response than 25 g. For muscle, about 0.4 g per kg in each of 3 to 5 meals is a practical target.
How much protein do I need over 50 or over 65?
Over 65, aim for at least 1.0 to 1.2 g per kg a day, and 1.2 g/kg or more if you are active. Older muscles also need more per meal: about 0.4 g/kg (about 29 g for a 160 lb person) to get the full response, against about 0.24 g/kg in young men.
How much protein should I eat on a GLP-1 like Ozempic or Zepbound?
A 2025 joint advisory from four US medical and nutrition societies notes that 1.2 to 1.6 g per kg a day has been proposed during active weight loss. Because body weight can overstate needs with obesity, it also gives about 1.5 g per kg of lean mass, or a simple 80 to 120 g a day. Pair protein with strength training at least 3 times a week; protein alone is unlikely to protect muscle.
How much protein is too much? Is 200 g too much?
For healthy adults, long-term intakes up to about 2 g per kg a day are considered safe. One review puts the tolerable upper limit at 3.5 g/kg for people adapted to it but advises caution above 2 g/kg for long periods, and the 2025 GLP-1 advisory also says to avoid long-term intake at or above 2 g/kg. 200 g is 2 g/kg for a 100 kg (220 lb) person, far more than most people need. If you have kidney disease, follow your kidney team.
Does a high-protein diet damage your kidneys?
Not in healthy people, based on current trials: a review of 28 trials with 1,358 adults without kidney disease found higher protein did not change kidney filtration over time. People with chronic kidney disease are different and often need less protein, set by their doctor.
How much protein do I need when pregnant?
The official RDA is 1.1 g per kg a day (about 71 g) in the second half of pregnancy, and 1.3 g/kg while breastfeeding. A study that measured needs directly found about 1.2 g/kg around week 16 and 1.5 g/kg around week 36, so many women need more than the RDA. Base it on your pre-pregnancy weight.
Are 2 eggs enough protein for a day?
No. Two large eggs give about 12 to 13 g of protein, less than a quarter of what most adults need. They are a good start to one meal.
Should protein be spread across the day?
It helps for muscle. Eating protein in 3 to 5 meals, every 3 to 4 hours, with about 20 to 40 g each, is the sports nutrition advice. Your daily total matters most.
Is the RDA of 0.8 g per kg enough?
It prevents deficiency in almost all healthy adults, but it is a minimum, not an ideal. A study using a newer method found an average need of about 0.93 g/kg and suggested 1.2 g/kg to cover nearly everyone, about 50% above the RDA. Active and older people need more again.
How much protein do athletes need?
Sports nutrition bodies put most athletes at 1.2 to 2.0 g per kg a day, spread as about 0.3 g/kg every 3 to 5 hours and after hard sessions. For a 70 kg (154 lb) athlete, that is about 84 to 140 g a day.
How do I count the protein I eat?
Use the food planner in the calculator: add servings of foods you eat and it adds up the grams against your target. A 3 oz chicken breast gives about 26 g, a cup of cooked lentils about 18 g and a large egg about 6 g. For packaged foods, read the label.
Does this calculator store my data?
No. The calculator runs in your browser. Your entries are saved only in this browser so they are still there on your next visit. A copied link carries your numbers in the link itself.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. Link
- Wu G. Dietary protein intake and human health. Food Funct. 2016;7(3):1251-1265. Link
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. Link
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. Link
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. Link
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Link
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501-528. Link
- Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. Link
- Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016;103(3):738-746. Link
- Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138. Link
- Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Am J Clin Nutr. 2025;122(1):344-367. Link
- Humayun MA, Elango R, Ball RO, Pencharz PB. Reevaluation of the protein requirement in young men with the indicator amino acid oxidation technique. Am J Clin Nutr. 2007;86(4):995-1002. Link
- Moore DR, Churchward-Venne TA, Witard O, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015;70(1):57-62. Link
- Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015;145(1):73-78. Link
- Trommelen J, van Lieshout GAA, Nyakayiru J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. Link
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Link
- Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. J Nutr. 2018;148(11):1760-1775. Link
- Ikizler TA, Burrowes JD, Byham-Gray LD, et al. KDOQI clinical practice guideline for nutrition in CKD: 2020 update. Am J Kidney Dis. 2020;76(3 Suppl 1):S1-S107. Link
This protein calculator gives estimates for healthy adults, not medical advice. If you have kidney or liver disease, are pregnant, take a GLP-1 or other weight-loss medicine, or have been told to limit protein, follow your own doctor or dietitian. Food values are rounded averages; check labels for packaged foods.
