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    Protein Calculator

    Calculate how much protein you need per day with this free online protein calculator — by weight, goal and activity, with per-meal grams and food examples.

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    How to use Protein Calculator

    1. 1Enter your body weight in kilograms or pounds
    2. 2Pick your goal (maintain, lose fat, build muscle or endurance), activity level and meals per day
    3. 3Read your daily protein range in grams, the amount per meal and how much common foods it takes

    Frequently asked questions

    How much protein do I need a day?▾

    The RDA for healthy adults is 0.8 g per kg of body weight (about 0.36 g per pound) — 56 g for a 70 kg person. That is the minimum to avoid deficiency; active people usually do better with 1.2–2.0 g per kg.

    How much protein do I need to build muscle?▾

    Research reviews and the International Society of Sports Nutrition suggest 1.6–2.2 g per kg of body weight per day (0.7–1.0 g per pound) combined with resistance training. Gains level off above about 1.6 g/kg for most people.

    How much protein should I eat to lose weight?▾

    While eating in a calorie deficit, 1.6–2.2 g per kg helps preserve muscle and keeps you fuller. Very lean, hard-training people may go up to about 2.4 g per kg.

    How much protein can the body absorb in one meal?▾

    The body absorbs almost all the protein you eat; the idea of a 30 g limit refers to how much is used for muscle building at once. Spreading intake over 3–5 meals of roughly 0.4 g per kg (20–40 g) each is a good practical target.

    Is too much protein bad for you?▾

    For healthy people, intakes up to about 2 g per kg a day are considered safe long-term. People with chronic kidney disease should limit protein and follow their doctor's advice.

    Do older adults need more protein?▾

    Yes. Expert groups such as PROT-AGE recommend 1.0–1.2 g per kg for adults over 65 to limit age-related muscle loss, and more if they are active or recovering from illness.

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