Protein Intake Calculator
How much protein do you need? This protein calculator gives you a daily target in grams based on your body weight, activity and goal, whether that's building muscle, losing fat, staying healthy as you age, or pregnancy.
The recommended dietary allowance (RDA) is 0.8 g/kg for sedentary adults, but active individuals and lifters require 1.6 to 2.2 g/kg per day to support muscle repair and growth. For individuals with obesity (BMI ≥ 30), protein targets use an adjusted body weight.
Recommended Daily Protein Intake
Multiplier: 1.9 g/kgOptimal range: 120 to 165 grams per day. Based on evidence-based recommendations from the International Society of Sports Nutrition (ISSN).
Target Range
120 – 165 g
Daily flexibility
Effective Weight
75 kg
Actual weight
3 Meals Split
48 g / meal
Per main meal
Per-Meal Protein Distribution
| Schedule | Protein Per Meal |
|---|---|
| 3 Meals / Day | 48 grams |
| 4 Meals / Day | 36 grams |
| 5 Meals / Day | 29 grams |
Consuming 0.3 to 0.4 g/kg of protein per meal (~25 to 40g) stimulates maximal muscle protein synthesis.
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use Protein Calculator
- 1Enter your body weight and height.
- 2Select your training goal: maintenance, muscle gain, fat loss preservation, endurance, or healthy ageing.
- 3Get your total daily protein target in grams and optimal 3–5 meal distribution values.
Protein requirements by goal
Sedentary adults require 0.8 g/kg to prevent nitrogen deficiency. Endurance athletes need 1.2 to 1.4 g/kg. Strength and physique athletes aiming to maximize muscle hypertrophy thrive on 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb).
During fat loss phases, higher protein (2.0 to 2.4 g/kg) provides powerful satiety and protects muscle tissue against catabolism.
Adjusted body weight for BMI 30+
Because adipose tissue requires significantly less protein than metabolically active skeletal muscle, calculating protein at 2 g/kg for individuals with high body mass can yield artificially inflated numbers. Our calculator uses an adjusted weight formula for BMI ≥ 30 to provide a practical, healthy target.
Frequently Asked Questions
How much protein do I need to build muscle?
1.6 to 2.2 g per kilogram of body weight per day (roughly 0.7 to 1.0 g per pound), distributed across 3 to 5 protein-rich meals.
What is the minimum protein per day?
The standard Dietary Reference Intake is 0.8 g/kg. This is a baseline survival minimum to avoid deficiency, not an optimal target for fitness.
Is too much protein bad for your kidneys?
In individuals with healthy kidney function, extensive clinical research shows that high-protein diets (up to 2.8 g/kg) pose no adverse renal health risks. Anyone with pre-existing kidney disease must follow their nephrologist's guidance.
How much protein should I eat per meal?
Aim for 25 to 40 grams of high-quality protein per meal (about 0.3 to 0.4 g/kg per feeding) to maximize muscle protein synthesis via the leucine trigger.
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Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water