Protein Calculator
Daily protein in grams from body weight and goal, with cited g/kg ranges for sedentary, endurance, strength and fat-loss goals, plus a per-meal split.
Protein Calculator: with the default inputs, daily protein target is 142.
Protein synthesis is maximised by 3–5 servings of roughly 0.4 g/kg each.
Midpoint of the range, in grams.
- Low end of range
- 120
- High end of range
- 165
- Grams per kg used
- 1.9
- Grams per lb used
- 0.86
- Per meal (at target)
- 36
- Calories from protein
- 569At 4 kcal per gram.
Assumptions
- Targets are per kilogram of total body weight; the headline is the midpoint of the cited range.
- Ranges are for healthy adults. Pregnancy, breastfeeding, kidney disease and clinical recovery have their own guidance.
- Per-meal figures divide the daily total evenly.
| Goal | g/kg | Low (g) | Target (g) | High (g) | Basis |
|---|---|---|---|---|---|
| Sedentary adult — RDA | 0.8–1 | 60 | 67 | 75 | US DRI RDA 0.8 g/kg; 1.0 covers most healthy adults comfortably |
| Adult 65+ | 1–1.2 | 75 | 82 | 90 | PROT-AGE Study Group 2013 — counters age-related anabolic resistance |
| Recreationally active | 1.4–2 | 105 | 127 | 150 | ISSN position stand 2017 for exercising individuals |
| Endurance training | 1.2–1.4 | 90 | 97 | 105 | ACSM/AND/DC classic endurance range; up to 1.6–2.0 in heavy blocks |
| Strength / muscle gain | 1.6–2.2 | 120 | 142 | 165 | Morton 2018 meta-analysis: benefit plateaus at ~1.6 g/kg, upper CI 2.2 |
| Fat loss while keeping muscle | 1.8–2.7 | 135 | 168 | 202 | Helms 2014 review of lean, resistance-trained dieters |
How this is worked out
The formula
Daily protein (g) = body weight (kg) × target (g/kg) Sedentary adult 0.8–1.0 · Adult 65+ 1.0–1.2 · Active 1.4–2.0 · Endurance 1.2–1.4 · Strength 1.6–2.2 · Fat loss 1.8–2.7 g/kg Per meal = daily ÷ meals (aim for ~0.4 g/kg per serving)
Open How it’s calculated above to see this worked through with your own numbers.
What you enter
- Body weight
- A number.in lb, kg, st · from 20 to 1000 · defaults to 165
- Activity / goal
- Choose one of 6 options.Sedentary adult — RDA (0.8–1.0 g/kg) · Adult 65+ (1.0–1.2 g/kg) · Recreationally active (1.4–2.0 g/kg) · Endurance training (1.2–1.4 g/kg) · Strength / muscle gain (1.6–2.2 g/kg) · Fat loss while keeping muscle (1.8–2.7 g/kg)
- Meals per day
- Protein synthesis is maximised by 3–5 servings of roughly 0.4 g/kg each.from 1 to 8 · whole numbers only · defaults to 4
What you get back
- Daily protein targetmain answer
- Midpoint of the range, in grams.
- Low end of range
- High end of range
- Grams per kg used
- Grams per lb used
- Per meal (at target)
- Calories from protein
- At 4 kcal per gram.
What this assumes
- Targets are per kilogram of total body weight; the headline is the midpoint of the cited range.
- Ranges are for healthy adults. Pregnancy, breastfeeding, kidney disease and clinical recovery have their own guidance.
- Per-meal figures divide the daily total evenly.
About this calculator
Protein is the one macronutrient with a real target. Too little and you lose muscle while dieting, recover slowly and feel hungrier; beyond a point, extra grams buy nothing. The ranges here come from the research each group actually rests on, so you can see why the number is what it is.
Where the ranges come from
- 0.8 g/kg is the US Recommended Dietary Allowance — the amount that prevents deficiency in 97.5% of healthy sedentary adults. It's a floor, not an optimum.
- 1.0–1.2 g/kg for adults over 65 comes from the PROT-AGE consensus: older muscle responds less to each meal (anabolic resistance), so it needs more protein to maintain itself.
- 1.6–2.2 g/kg for strength training comes from Morton and colleagues' 2018 meta-analysis of 49 trials, which found gains in lean mass plateau at about 1.6 g/kg with a confidence interval reaching 2.2.
- 1.8–2.7 g/kg for fat loss reflects Helms et al.'s review of lean, resistance-trained people in a deficit, where higher intakes preserved muscle. If you have a lot of fat to lose, the low end is plenty.
- 1.2–1.4 g/kg for endurance is the long-standing ACSM figure; newer joint position stands widen the athlete range to 1.2–2.0 depending on training load.
How to use the result
The headline number is the midpoint of your range; the low and high values bracket it. Start at the midpoint, and move toward the high end if you're dieting hard, training a lot, or older. Divide the day into 3–5 meals of roughly 0.4 g/kg — about 30–40 g for most people — which is the dose that maximises muscle protein synthesis per sitting. Use Solve for on weight if you're planning for a target weight rather than today's.
Edge cases
- Heavier bodies: g/kg on total weight overshoots when body fat is high. Use lean body mass (2.0–2.4 g/kg LBM) or aim low in the range.
- Kidney disease: high protein is safe for healthy kidneys, but anyone with diagnosed CKD should follow their nephrologist's limit.
- Vegetarians and vegans: plant proteins are lower in leucine and digestibility, so the high end of a range is a sensible correction.
Protein isn't magic and more isn't better forever. Above about 2.2 g/kg for lifters — or 3 g/kg for anyone — trials find no further benefit, and the calories crowd out carbohydrate that fuels training.
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 (0.7–1 g per lb). Gains plateau around 1.6 g/kg in meta-analyses; going higher is a hedge, not a boost.
▸Is 1 gram per pound of body weight necessary?
1 g/lb is 2.2 g/kg, the top of the evidence-based range. It's not harmful for healthy adults but the data don't show it beats 1.6–1.8 g/kg unless you're very lean and dieting.
▸How much protein can the body absorb in one meal?
Absorption isn't the limit — muscle protein synthesis is. Roughly 0.4 g/kg per meal maximises it, so spreading 120–160 g over 4 meals beats two huge servings, though the difference is modest.
▸Is high protein bad for your kidneys?
Not in people with healthy kidneys; intakes up to 2–3 g/kg have been studied without harm. People with existing kidney disease need individual limits from their doctor.
▸Should I count protein on lean mass or total weight?
Total weight is fine at normal body fat. If you're carrying a lot of fat, use lean mass or a goal weight to avoid an inflated target.
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