Protein Intake Calculator
Enter body weight, activity, and goal to estimate daily protein in grams, a planning range, and an optional per-meal split. Math stays in this browser.
Quick answer — How much protein do I need per day?
A common starting point is body weight in kilograms times a protein factor in grams per kilogram. The adult RDA is about 0.8 g/kg (56 g for 70 kg) — enough to prevent deficiency, not a sports target. Regular training is often planned around 1.2–2.0 g/kg. A widely cited resistance-training review clusters near 1.6 g/kg (112 g for 70 kg). This page picks one factor from activity plus goal; it does not add both as separate bonuses.
How to use the protein intake calculator
- Enter body weight in pounds or kilograms. The switch keeps the same physical weight.
- Choose how much structured activity you actually do, then pick maintenance, muscle gain, or fat loss.
- Set meals per day if you want an illustrative split. The daily total does not change.
- Read grams per day, a planning range, grams per meal, g/lb, g/kg, and protein calories.
How daily protein needs are calculated
Daily protein (g) = body weight (kg) × selected factor (g/kg). Pounds are converted with 1 lb = 0.45359237 kg. The factor comes from a single activity-and-goal cell, not from stacking “very active” and “build muscle” on top of each other. Ranges are the published planning band for that cell, not an arbitrary plus-or-minus 0.2. Total body weight is a convenience input. It is a weaker base when body fat is very high or when someone is extremely lean — those cases may fit lean-mass or clinical methods better.
How much protein do you need based on your goal?
- General health: 0.8 g/kg if you are mostly sedentary; about 1.2–1.6 g/kg if you already train.
- Regular exercise: often 1.2–1.8 g/kg depending on weekly sessions.
- Building muscle: commonly planned at 1.6–2.0 g/kg when resistance training is real, not hoped-for.
- Losing fat while keeping muscle: often the upper athletic band if you lift. A sedentary deficit is not automatically 2.2 g/kg.
Protein intake by body weight
The same engine that powers the calculator filled this table. Each weight has two planning examples — not one universal target.
| Weight | Moderate · maintain | Moderate · build muscle |
|---|---|---|
| 130 lb | 83 g | 94 g |
| 150 lb | 95 g | 109 g |
| 160 lb | 102 g | 116 g |
| 180 lb | 114 g | 131 g |
| 200 lb | 127 g | 145 g |
| 220 lb | 140 g | 160 g |
Protein calculator examples
150 lb, general fitness
150 lb (68.0 kg), moderately active, maintenance. Factor 1.4 g/kg. About 95 g/day (range 82–109 g). Four meals ≈ 24 g each.
180 lb, building muscle
81.6 kg × 1.6 g/kg ≈ 131 g/day. Per pound that is 0.73 g/lb. Four meals ≈ 33 g.
200 lb, general health
Sedentary maintenance uses 0.8 g/kg: about 73 g/day (range 73–91 g). That is the adequacy floor, not a gym program.
Spreading 112 g across meals
70 kg × 1.6 g/kg = 112 g/day. Four meals = 28 g/meal and about 448 kcal from protein. Other meal counts only change the split.
How much protein should you eat per meal?
Dividing the daily total by 2–6 meals is a planning aid. It is not a rule that everyone must eat three to five feedings, and a larger sitting still counts toward the day. If a meal lands below about 20 g, that is a cue to look at the next eating occasion — not a failed day.
Common protein calculation mistakes
- Entering pounds into a kilogram field (180 lb is not 180 kg).
- Treating the 0.8 g/kg RDA as an athletic optimum.
- Adding a muscle-gain bonus on top of an already high activity factor — this calculator does not.
- Assuming more protein always builds more muscle without training and enough calories.
- Using a website estimate as a kidney-disease or pregnancy prescription.
Food sources and meeting daily protein targets
Meat, fish, eggs, dairy, soy, legumes, and grains all count. Labels vary by brand and cooking method, so food lists here are not gram-perfect. Powder is optional. This page does not add a fixed 10–20% surcharge for vegan diets; variety and total daily grams matter more than a blanket markup.
Frequently asked questions
How much protein do I need per day?
Start from kg × a factor. Sedentary adequacy is about 0.8 g/kg. Training goals usually sit between 1.2 and 2.0 g/kg.
How much protein do I need to build muscle?
A practical planning range with resistance training is 1.6–2.0 g/kg. Extra protein does not replace progressive lifting.
How much protein should I eat to lose weight?
If you lift, this model uses about 1.6–2.0 g/kg. A sedentary deficit uses a smaller step above the RDA, not an automatic 2.2 g/kg.
How many grams of protein per pound of body weight?
0.8 g/kg is about 0.36 g/lb. 1.6 g/kg is about 0.73 g/lb. The result card shows both.
Is 100 grams of protein enough?
It can be enough for a lighter or less active adult and low for a heavier lifter. Compare it with kg × your factor.
Is 150 grams of protein too much?
For many 180–200 lb trainees it is inside a 1.6–2.0 g/kg plan. “Too much” is a clinical question if you have kidney disease.
How much protein should I eat per meal?
Daily total divided by your meal count. Four meals of 112 g is 28 g each. The pattern is optional.
Is the 0.8 g/kg recommendation enough?
It is the RDA floor for healthy sedentary adults. It is not a hypertrophy or older-adult planning target.
Do men and women need different amounts of protein?
This calculator does not apply a sex multiplier. Weight, activity, and goal drive the grams. Sex-specific clinical advice belongs with a clinician.
Do older adults need more protein?
Expert groups often discuss about 1.0–1.2 g/kg for healthy older adults. The optional checkbox uses that band when you are sedentary and maintaining.
Can I get enough protein without protein powder?
Yes. Powder is a convenience food, not a requirement.
Is high protein intake safe for everyone?
No. Kidney disease, some liver conditions, pregnancy, and breastfeeding need individualized medical nutrition therapy. This tool does not cover those cases.
Methodology and scientific references
Coefficients are planning values, not lab results for you. Primary references used while designing the matrix:
- NIH Office of Dietary Supplements — Exercise and Athletic Performance
- Morton et al., 2018 — protein supplementation and resistance training (PMID 28698222)
- PROT-AGE study group — protein for older adults (PMID 23867520)
- ESPEN older-adult protein guidance (PMID 24814383)
EverydayTools editorial staff assembled this planner. No physician or registered dietitian is claimed as a reviewer. Educational use only — not diagnosis or a diet prescription.