Protein supports muscle, recovery, and feeling full, but most people are never told clearly how much they need each day. Online advice ranges from very low to very high, which makes a simple question feel confusing.
This protein calculator gives you a clear daily range in grams based on your body weight and goal. It shows the formula and a worked example, and splits your target across your meals so you can plan real food. If you have not set your calorie needs yet, start from our health calculators hub.
Protein Calculator
Enter your body weight and choose your goal to see a daily protein target range in grams, plus a simple per-meal split.
Your daily protein target
What Is the Protein Calculator?
The protein calculator estimates how many grams of protein to aim for each day. You enter your body weight and goal, and it multiplies your weight in kilograms by a research-based factor for that goal.
The result is a range, not one exact number, because real needs vary with training, age, and overall intake. A range is more practical: aim anywhere inside it and you are on track.
Gram targets are useful because food labels list protein in grams, so a target like 130 to 175 grams is easy to plan meals around. You can also check your weight category with our BMI calculator for a quick weight category check.
How It Works and the Formula
The calculator uses one simple formula:
grams = body weight (kg) × g/kg factor
Body weight (kg) is your weight in kilograms. If you enter pounds, the calculator converts them to kilograms by dividing by 2.20462. G/kg factor is the grams of protein recommended per kilogram for your chosen goal. Multiplying the two gives your daily grams.
The lowest factor here, 0.8 g/kg, is the Recommended Dietary Allowance (RDA) floor for generally healthy sedentary adults. The RDA is a minimum to prevent deficiency, not an optimal target for training or muscle gain.
For building muscle, research reviewed by the International Society of Sports Nutrition (ISSN) supports higher intakes, commonly 1.6 to 2.2 g/kg. That is why Build Muscle uses 1.6–2.2 g/kg, Active uses 1.2–1.4 g/kg, and Lose Fat uses 1.8–2.2 g/kg to protect muscle while calories are lower.
How to Use the Protein Calculator
- Enter your current body weight.
- Choose kilograms (kg) or pounds (lb) to match the number you entered.
- Choose your goal: Sedentary, Active, Build Muscle, or Lose Fat (Cut).
- Choose whether you normally eat 3 or 4 meals per day.
- Click Calculate and read your daily protein range in grams.
- Use the per-meal range to plan meals, or click Reset to start over.
For step 1, use your current weight rather than a future goal weight, because the calculation starts from that number. If your calories are not set yet, our TDEE calculator for total daily energy expenditure can help first.
Worked Example
Suppose you weigh 80 kg, choose the Build preset at 1.6–2.2 g/kg, and eat 3 meals per day.
Low end: 80 × 1.6 = 128 g per day.
High end: 80 × 2.2 = 176 g per day.
So your daily range is 128–176 g. A practical target in the middle of that range is 80 × 1.8 = 144 g per day. Split across 3 meals, 144 g works out to about 48 g per meal. The calculator itself reports the full range per meal as about 42.67 g to 58.67 g, which rounds to roughly 43–59 g per meal.
Aim near 144 g for the day, include a solid protein source at each meal, and do not worry if one day lands a little above or below.
Daily Protein Ranges by Body Weight and Goal
The table shows daily ranges from the same formula for five body weights, for Sedentary and Build Muscle.
| Body weight (kg) | Sedentary 0.8–1.0 g/kg (g/day) | Build Muscle 1.6–2.2 g/kg (g/day) |
|---|---|---|
| 60 | 48–60 | 96–132 |
| 70 | 56–70 | 112–154 |
| 80 | 64–80 | 128–176 |
| 90 | 72–90 | 144–198 |
| 100 | 80–100 | 160–220 |
Body weight and goal change the answer a lot. A sedentary 60 kg person may need only 48–60 g, while a 100 kg person building muscle may aim for 160–220 g.
For a resting calorie baseline, our BMR calculator for resting metabolic rate gives a useful starting point.
Important Points and Assumptions
This calculator assumes the g/kg factors suit generally healthy adults. It uses total body weight, not lean body mass, which keeps it simple but means results are estimates, not precise prescriptions.
The per-meal split assumes protein is spread across 3 or 4 meals. Total daily intake matters most; per-meal numbers are a planning aid, not a strict rule.
Needs can be higher during hard training, injury recovery, or older age, and may need medical supervision in some conditions. For detailed calorie planning, see our advanced calorie calculator for detailed calorie planning.
Common Mistakes
The most common mistake is entering pounds but leaving the unit set to kilograms, or the reverse. That single slip can almost halve or more than double your result, so always check the unit matches your number.
Another mistake is treating the RDA of 0.8 g/kg as ideal. It is a floor to prevent deficiency. People who train hard, build muscle, or diet usually need more.
People also try to eat the whole day’s protein in one meal and almost none at others. Total intake comes first, but spreading it across the day is easier to digest and sustain.
How to Interpret Your Results
Read your result as a daily range, not a single number to hit exactly. Landing near the middle on most days is sensible for most goals.
Use the per-meal range to build simple habits: a protein-rich breakfast, lunch, and dinner, plus a protein snack at 4 meals. If the numbers feel high, increase gradually over a week or two.
Recheck after a few weeks. If your weight, training, or goal changes, run the calculator again rather than keeping an old target.
Frequently Asked Questions
How much protein do I need per day?
It depends on your weight and goal. Sedentary adults need at least 0.8 g per kg, while people building muscle often aim for 1.6–2.2 g per kg. Enter your own numbers above for a personal range.
Is 0.8 g/kg enough if I exercise?
Usually not. The 0.8 g/kg figure is a minimum for sedentary adults. Active people and anyone training for muscle or strength generally do better with the higher ranges here.
Can I eat too much protein?
For generally healthy adults, the ranges used here are widely studied. Intakes far beyond your needs add calories without extra benefit. If you have a medical condition, follow your clinician’s guidance.
Should I use my current weight or my goal weight?
Use your current weight, because the formula is based on the body you have now. Recalculate as your weight changes.
Does meal timing matter, or only the daily total?
The daily total matters most. Splitting protein across 3 or 4 meals is a practical way to reach it comfortably and support muscle through the day.
Do I need protein powder to hit my target?
No. Powder is only convenient. Meat, fish, eggs, dairy, beans, lentils, and tofu can cover your target if you plan meals around a protein source.
References
The higher ranges for training and muscle gain follow the International Society of Sports Nutrition position stand: protein and exercise, 2017.
Disclaimer: This calculator and article provide general information only and are not medical advice. They do not replace guidance from a doctor, registered dietitian, or other qualified health professional. People with kidney disease or other medical conditions should follow their clinician’s guidance on protein intake. Talk to a health professional before making major dietary changes, especially if you are pregnant or take medication.