How much protein you need depends mostly on your body weight and how active you are. Enter your weight and age, pick the option that best fits your week, and get a daily protein range, a target and a per-meal amount.

Protein Calculator

Find a daily protein target in grams based on your body weight, age and activity.

Ranges come from the U.S. RDA (0.8 g/kg) and position statements from the International Society of Sports Nutrition and the American College of Sports Medicine. Food amounts use USDA FoodData Central. People with kidney disease, or who are pregnant or nursing, should ask a doctor.

Protein needs at a glance

0.8 g per kg (about 0.36 g per lb): the U.S. RDA for healthy adults who are not very active.
1.2 to 2.0 g per kg: suggested for people who exercise regularly (American College of Sports Medicine and International Society of Sports Nutrition).
1.6 to 2.2 g per kg: a common range for building muscle with strength training.
1.0 to 1.2 g per kg or more: often suggested for adults 65 and older to help keep muscle.

Spreading protein over 3 or 4 meals, often 20 to 40 grams each, is an easy way to reach your total. The calculator shows how much chicken, eggs, Greek yogurt, lentils or tofu gives you one meal’s worth, using USDA FoodData Central values.

Want the full picture? The Macro Calculator sets protein, carbs and fat together, and the Food Calorie Calculator shows the protein in what you eat.

Frequently asked questions

How much protein do I need per day?

Most healthy adults need at least 0.8 g per kg of body weight. If you exercise, 1.2 to 2.0 g per kg is a common target.

Is too much protein harmful?

For healthy adults, intakes up to about 2 g per kg a day are generally considered safe. People with kidney disease should follow their doctor’s advice.

Does this work during pregnancy?

No. Protein needs change during pregnancy and breastfeeding, so please ask your doctor or midwife.