How to use the protein calculator
- Enter your height and weight in metric or US units.
- Choose the goal that fits you best.
- Press Calculate for your daily protein target, the range for your goal, the amount per meal, and how it compares with the other goals.
How much protein do you need?
Protein needs are set per kilogram of body weight:
\text{protein (g/day)} = \text{weight (kg)} \times \text{g per kg}| Goal | g per kg | g per lb | 70 kg (154 lb) adult |
|---|---|---|---|
| Adult, little exercise (RDA) | 0.8–1 | 0.36–0.45 | 56–70 g |
| General fitness | 1–1.4 | 0.45–0.64 | 70–98 g |
| Endurance training | 1.2–1.6 | 0.54–0.73 | 84–112 g |
| Building muscle | 1.6–2.2 | 0.73–1.00 | 112–154 g |
| Losing fat while training | 1.8–2.4 | 0.82–1.09 | 126–168 g |
| Age 65 or over | 1–1.2 | 0.45–0.54 | 70–84 g |
| Pregnant | 1.1 | 0.50 | 77 g |
| Breastfeeding | 1.3 | 0.59 | 91 g |
The RDA of 0.8 g/kg is the amount that covers basic needs for almost all healthy adults – a minimum, not an ideal. Exercise, a calorie deficit, ageing, pregnancy and breastfeeding all raise it.
Range: 80 \times 1.6 = 128 g to 80 \times 2.2 = 176 g. Middle: 152 g a day, or about 38 g at each of 4 meals.
If you carry a lot of body fat
Fat tissue needs almost no protein, so g-per-kg targets based on total weight run high for people with obesity. When your BMI is 30 or more, the calculator uses the weight you would have at a BMI of 25 for your height instead – a common approach in clinical nutrition. For example, at 165 cm and 110 kg (BMI 40.4), the reference weight is 68 kg, and the general-fitness target is about 82 g rather than 132 g.
Spreading protein across the day
Your body builds muscle best from several protein-rich meals rather than one large one. About 0.3–0.4 g/kg per meal (often 20–40 g) over 3–5 meals works well; older adults benefit from the higher end at each meal.
Protein in common foods
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | about 31 g |
| Canned tuna, drained | 100 g | about 25 g |
| Greek yogurt, plain | 200 g | about 20 g |
| Lentils, cooked | 1 cup (200 g) | about 18 g |
| Paneer | 100 g | about 18 g |
| Tofu, firm | 100 g | about 15 g |
| Eggs | 2 large | about 12 g |
| Milk | 1 cup (250 ml) | about 8 g |
| Peanut butter | 2 tbsp (32 g) | about 7 g |
| Almonds | 30 g | about 6 g |
Values are typical figures from food composition tables and vary by brand and recipe – check the label.
Is too much protein harmful?
For healthy adults, intakes up to about 2 g/kg a day are considered safe over the long term, and higher short-term intakes are common in sport. People with kidney disease are the exception: they often need less protein and should follow their doctor's advice. To turn your protein target into a full plan with carbs and fat, use the macro calculator.
Frequently asked questions
How much protein do I need a day?
At least 0.8 g per kg of body weight (0.36 g per lb) for a healthy adult. People who train regularly, are losing weight, are over 65, pregnant or breastfeeding need more – the calculator gives a target for each.
How much protein do I need to build muscle?
About 1.6–2.2 g per kg (0.7–1.0 g per lb) a day, together with strength training. Gains level off for most people around 1.6 g/kg.
Can I eat more than 30 g of protein in one meal?
Yes. Your body uses all of it; very large servings are just used a little less efficiently for muscle building, so spreading protein over 3–5 meals is a good habit.
How much protein is in an egg?
A large egg has about 6 g of protein, so two eggs give around 12 g.
Should I use my current or goal weight?
Use your current weight unless your BMI is 30 or more. Then a reference weight (the weight at a BMI of 25) is closer to your real needs, and the calculator switches to it for you.