How much protein do I need a day?

Between 0.8 g per kg for a sedentary adult and about 2.2 g per kg when building muscle. This calculator gives the range that matches your situation.

Is too much protein bad for your kidneys?

In people with healthy kidneys, higher protein intakes have not been shown to cause damage. People with existing kidney disease should follow clinical advice.

Should I use total weight or lean mass?

Total body weight works for most people. If your body fat percentage is high, calculating from lean body mass avoids an inflated target.

Does protein timing matter?

Total daily intake matters most. Spreading protein across three to four meals of roughly 0.4 g per kg is a practical way to support muscle protein synthesis.

Protein Calculator

Find your daily protein range in grams based on body weight and training.

Enter your details and your result will appear here.

What Is Protein?

This calculator gives a daily protein range in grams based on your body weight and what you are training for. It uses grams per kilogram of body weight, which is how protein recommendations are published.

Understanding Your Protein Result

Protein supplies the amino acids used to repair and build tissue, and it is the most satiating of the three macronutrients. The RDA of 0.8 g per kg is the amount that prevents deficiency in a sedentary adult, not the amount that supports training. Position stands from the International Society of Sports Nutrition put the range for active people at roughly 1.4-2.0 g per kg, rising toward 2.4 g per kg when losing weight while trying to keep muscle.

How Is Protein Calculated?

Protein (g/day) = body weight (kg) x 0.8 to 2.4 g/kg depending on situation

Methodology

Body weight is converted to kilograms and multiplied by the low and high end of the range for the situation you select: 0.8-1.0 sedentary, 1.2-1.6 general fitness and endurance, 1.6-2.2 building muscle and 1.8-2.4 fat loss while preserving muscle.

Worked Example

A 165 lb (74.8 kg) lifter in a fat-loss phase falls in the 1.8-2.4 g per kg band, which is 135-180 g of protein a day. The midpoint of 157 g is about 630 calories from protein, or roughly 39 g at each of four meals.

Important Limitations

Ranges are population guidance and assume otherwise adequate calories. People with chronic kidney disease should follow the intake their clinician sets rather than these ranges. Very high protein intakes offer no additional benefit for most people and displace other foods. Protein needs are usually calculated on total body weight, but for people with a high body fat percentage, lean body mass is a better basis.

Frequently Asked Questions

How much protein do I need a day?: Between 0.8 g per kg for a sedentary adult and about 2.2 g per kg when building muscle. This calculator gives the range that matches your situation.
Is too much protein bad for your kidneys?: In people with healthy kidneys, higher protein intakes have not been shown to cause damage. People with existing kidney disease should follow clinical advice.
Should I use total weight or lean mass?: Total body weight works for most people. If your body fat percentage is high, calculating from lean body mass avoids an inflated target.
Does protein timing matter?: Total daily intake matters most. Spreading protein across three to four meals of roughly 0.4 g per kg is a practical way to support muscle protein synthesis.