Protein Calculator — How Much Protein Do I Need?
Find a daily protein target that fits your body and goals, whether you want to maintain, build muscle or lose fat while keeping muscle, and see how to spread it across your meals.
Daily protein target
| Food | Protein | Servings to reach target |
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How to calculate your protein needs
- Choose units and enter your body weight.
- Pick the goal and activity level that fits you best.
- Enter how many meals you eat to see the amount per meal.
How much protein do you really need?
The RDA of 0.8 grams per kilogram of body weight is the minimum to prevent deficiency in sedentary adults. Active people generally benefit from 1.2–1.6 g/kg, people building muscle from about 1.6–2.2 g/kg, and people losing fat can preserve muscle with 1.6–2.4 g/kg. Many experts suggest 1.0–1.2 g/kg for adults over 65 to limit age-related muscle loss.
Spreading protein across meals, around 20–40 grams each, appears to support muscle better than eating most of it at one meal. Good sources include poultry, fish, eggs, dairy, legumes, tofu and tempeh.
If you are much heavier than a healthy weight, basing the target on your goal weight gives a more reasonable number. People with kidney disease and some other conditions may need less protein. This calculator gives general estimates for information only and is not medical advice.
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Frequently asked questions
How much protein do I need a day?
At least 0.8 g per kg of body weight; 1.2–2.2 g/kg if you are active or building muscle.
Can you eat too much protein?
For healthy people, intakes up to about 2 g/kg appear safe; those with kidney disease should follow medical advice.
How much protein can the body absorb at once?
Your body absorbs nearly all of it; 20–40 g per meal is a practical amount for muscle building.
Is plant protein as good?
Yes, if you eat a variety of sources and enough total protein.