Protein Intake Calculator
How much protein do you really need? Get a research-backed daily target for your weight and goal — plus a simple per-meal breakdown.
Find your daily protein target
Type a number or a formula, like 1.8 or 9 / 5. You can also use one of your saved numbers.
Based on peer-reviewed sports-nutrition research — details and sources below.
How Protein Needs Are Calculated
This calculator multiplies your body weight by a protein target chosen for your goal. The targets come from published research, not gym folklore:
- The official minimum is 0.8 g per kg per day — the Recommended Dietary Allowance (RDA) set by the U.S. National Academies. It prevents deficiency in sedentary adults, but it's a floor, not an optimal target.
- 1.6 g/kg is the key number for active people. A 2018 meta-analysis by Morton and colleagues pooled 49 resistance-training trials (1,863 people) and found that muscle gains leveled off at about 1.62 g/kg/day — eating more didn't build measurably more muscle.
- The practical range stretches to 2.2 g/kg. The same study's confidence interval ran up to 2.2 g/kg, and dieters cutting calories often land there to protect muscle while losing fat.
So: a sedentary office worker is fine near 1.0–1.2 g/kg, someone training regularly should aim for about 1.6 g/kg, and a lifter in a building or cutting phase does well at 2.0–2.2 g/kg.
Protein Targets by Goal
| Goal | g per kg | Example at 75 kg |
|---|---|---|
| General health | 1.2 | 90 g/day |
| Active lifestyle | 1.6 | 120 g/day |
| Build muscle | 2.0 | 150 g/day |
| Lose fat, keep muscle | 2.2 | 165 g/day |
Older adults take note: after about 65, muscles respond less strongly to protein ("anabolic resistance"), so experts recommend at least 1.0–1.2 g/kg even without training — more than the standard RDA.
Worked Example: 70 kg Active Adult
Profile: 70 kg, trains 4× per week, goal "active lifestyle" (1.6 g/kg)
Step 1 — daily target: 70 × 1.6 = 112 g of protein per day.
Step 2 — per meal: 112 ÷ 4 meals = 28 g per meal — roughly a palm-and-a-half of chicken breast, or 4 eggs, or a large Greek yogurt.
Step 3 — calories: 112 × 4 kcal/g = 448 kcal from protein, about 20% of a 2,200 kcal diet.
Reality check: the RDA minimum for this person is only 56 g/day — half the training target. That's why active people who "eat normally" often undereat protein without realizing it.
Best Protein Sources
Hitting 120–160 g a day is easier when you build meals around protein instead of sprinkling it on top:
- Animal: chicken breast (~31 g/100 g), tuna (~30 g), lean beef (~26 g), eggs (~6 g each), Greek yogurt (~10 g/100 g), cottage cheese (~11 g/100 g), whey protein (~25 g/scoop).
- Plant: lentils (~9 g/100 g cooked), chickpeas (~9 g), tofu (~8 g), tempeh (~19 g), edamame (~11 g), quinoa (~4 g). Combine legumes with grains over the day for a complete amino acid profile.
- Spread it out. Muscle building responds best to 25–40 g per meal across 3–4 meals, rather than one giant protein dinner. Total daily intake still matters most — timing is a distant second.
Can You Eat Too Much Protein?
For healthy people, the evidence says: probably not at any realistic intake. Studies have tested up to ~3 g/kg/day with no harm to kidneys or bones in healthy adults — the "protein damages kidneys" myth comes from patients who already had kidney disease. Two honest caveats: very high protein can crowd out fiber, fruits, and vegetables if you're not careful, and protein is the most expensive macro per calorie, so there's a budget cost even when there's no health cost. If you have kidney disease or any condition affecting protein metabolism, follow your doctor's guidance instead of this calculator.
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Frequently Asked Questions
How much protein do I need per day?
It depends on your activity. Sedentary adults need at least the RDA of 0.8 g per kg of body weight; active people do best around 1.2–1.6 g/kg, and those building muscle or dieting often target 1.6–2.2 g/kg. A 75 kg active adult, for example, should aim for about 120 g per day.
How much protein to build muscle?
About 1.6–2.0 g per kg of body weight per day, combined with progressive resistance training. A 2018 meta-analysis of 49 trials found muscle gains leveled off around 1.6 g/kg/day, so more than ~2.2 g/kg offers little extra benefit for muscle growth.
Is 100g of protein per day enough?
For many people, yes — 100 g covers the needs of a 60–80 kg adult at a moderate activity level (1.25–1.6 g/kg). But if you weigh 90+ kg or train hard, you may need 130–180 g. Enter your own weight above for a personalized number.
How much protein per kg of body weight?
The official minimum (RDA) is 0.8 g/kg. Practical targets: 1.2 g/kg for general health, 1.6 g/kg for active people, 2.0 g/kg for muscle building, and 2.2 g/kg when dieting to preserve muscle. Adults over 65 should aim for at least 1.0–1.2 g/kg.
What happens if I eat too much protein?
In healthy people, studies up to ~3 g/kg/day show no harm to kidneys or bones — the "protein damages kidneys" claim comes from patients with pre-existing kidney disease. The real downsides of very high intake are practical: it can crowd out fiber-rich foods and it costs more. Anyone with kidney disease should follow their doctor's advice.
Sources
- Morton RW, et al. (2018) — Protein supplementation and muscle gains meta-analysis, Br J Sports Med (PubMed)
- Protein intake research guide — methodology summary with study references