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Nutrition

Protein calculator

How much protein to eat per day, based on bodyweight and goal.

Your stats

Daily protein target
144–216g / day

Based on 0.8–1.2 g per pound of bodyweight for this goal.

A range is more honest than a single number — anywhere inside it will support the goal. Spread intake across 3–5 meals for the best muscle-protein-synthesis response.

How much protein you need

Protein requirements are best expressed per unit of bodyweight, because a 60 kg runner and a 100 kg lifter have very different needs. The numbers below reflect the consensus in recent sports-nutrition reviews — work from Stuart Phillips, Eric Helms, Brad Schoenfeld, and the International Society of Sports Nutrition.

  • Sedentary adult: 0.36 g per pound (the RDA minimum)
  • General fitness: 0.5–0.7 g per pound
  • Maintenance with lifting: 0.7–1.0 g per pound
  • Building muscle: 0.8–1.2 g per pound
  • Cutting (preserve muscle): 1.0–1.4 g per pound
  • Older adult: 0.8–1.2 g per pound — protein needs rise with age to offset reduced anabolic response

How it is calculated

min protein (g) = weight(lb) × min g/lb for goal
max protein (g) = weight(lb) × max g/lb for goal

Metric inputs are converted to pounds first. Any value inside the resulting range will support the goal; spread it across three to five meals for the best response.

Frequently asked questions

How much protein do I actually need?
The RDA of 0.36 g per pound of bodyweight (0.8 g per kg) is the bare minimum to avoid deficiency in a sedentary adult. For anyone training regularly, current research supports 0.7–1.0 g per pound; for those building muscle or in a calorie deficit, 1.0 g per pound or more is well supported by the literature.
Why do you show a range instead of one number?
Because the research is honest about a range. Studies from Helms, Phillips, Aragon, and others converge on a band rather than a single magic number — anywhere inside that band will support the goal, and individual response varies. A range also leaves room for personal preference around fats and carbs.
Is there a point where more protein stops helping?
Yes. Meta-analyses show diminishing returns past about 1.0–1.2 g per pound of bodyweight for muscle-building purposes. Higher intakes are not harmful for healthy kidneys, but they crowd out carbs and fats that fuel training and hormones.
Should I worry about protein per meal?
Roughly. Muscle protein synthesis appears to peak with around 0.4 g per kg of bodyweight per meal (about 30–50 g for most adults). Three to five meals per day at that dose tends to maximise the response. Total daily intake still matters most.
Is high protein bad for your kidneys?
In healthy adults, no. The idea comes from advice given to people with pre-existing kidney disease, where protein restriction is appropriate. Healthy kidneys handle high-protein diets without trouble — a position supported by the International Society of Sports Nutrition and multiple long-term studies.

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