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Body Fat Calculator
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Protein Intake Calculator
Find how much protein you need per day from your body weight and activity, with the RDA and sports-nutrition ranges.
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How to use this calculator
Enter your values. The result updates as you type; press Calculate to confirm and jump to the result on mobile. Use Share to send the calculator with your result.
Protein guidelines
| Situation | g per kg body weight | Basis |
|---|---|---|
| Most adults (RDA) | 0.8 | National Academies DRI |
| Pregnancy & lactation | 1.1 | National Academies DRI |
| Older adults | 1.0–1.2 | PROT-AGE expert group (2013) |
| Exercising adults | 1.4–2.0 | ISSN position stand (2017) |
| Muscle gain | up to ~2.2 | Morton et al. meta-analysis (2018) |
The 0.8 g/kg RDA is the amount that meets the needs of almost all healthy adults, not an optimum for athletes. The International Society of Sports Nutrition recommends 1.4–2.0 g/kg per day for most exercising people.
Spreading it out
Splitting protein into 3–5 meals of roughly 0.3–0.4 g/kg (about 20–40 g) each supports muscle protein synthesis better than one huge serving.
Good protein sources
- Chicken, fish, eggs, Greek yogurt, milk, cottage cheese
- Beans, lentils, tofu, tempeh, edamame
- Protein powder as a convenient top-up
Frequently asked questions
How much protein do I need a day?
At least 0.8 g per kg (0.36 g per lb). Active people often aim for 1.2–2.0 g/kg.
Can you eat too much protein?
Intakes up to about 2 g/kg are well tolerated by healthy adults; people with kidney disease need medical advice.
About this tool
- Written by
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- Reviewed by
- Expert review pending
- Last updated
- 31 Oct 2026
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