Protein calculator
Find a daily protein target backed by research, for your goal.
Where these numbers come from
General health, 0.8 g/kg: the Recommended Dietary Allowance from the National Academies, the amount that meets the needs of nearly all healthy, sedentary adults.
Active, 1.2–1.6 g/kg and building muscle, 1.6–2.2 g/kg: the International Society of Sports Nutrition recommends 1.4–2.0 g/kg for exercising people, and a 2018 meta-analysis found strength-training gains level off around 1.6 g/kg, with an upper bound near 2.2 g/kg.
Losing fat while training, 1.6–2.4 g/kg: in a controlled trial, people eating 2.4 g/kg during a large deficit with hard training gained lean mass and lost more fat than those eating 1.2 g/kg.
Frequently asked questions
How much protein do I need a day?
The RDA is 0.8 g per kg of body weight, which prevents deficiency in sedentary adults. People who train benefit from more: about 1.6 g/kg for building muscle, and 1.6 to 2.4 g/kg while losing fat.
Is a high-protein diet safe?
For healthy adults, intakes up to around 2 g/kg or more appear safe in research. If you have kidney disease or another medical condition, ask your doctor before raising protein.
Should I use my current weight or my goal weight?
If you carry a lot of extra body fat, using your goal weight gives a more realistic target. Otherwise use your current weight.
How should I spread protein across the day?
Splitting it across three or four meals of roughly 0.4 g/kg each is a practical way to reach your target and supports muscle building.
Sources
- National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017.
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018.
- Longland TM, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016.
These calculators give estimates for healthy adults and aren't medical advice. If you're pregnant, under 18, or managing a medical condition, talk to a doctor or registered dietitian before changing how you eat.