Estimate your daily protein target from body weight, activity level, and fitness goal.
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Daily protein needs depend on body weight, activity level, and goal. General ranges: 0.8 g/kg for sedentary adults, 1.2–1.6 g/kg for active people, 1.6–2.2 g/kg for building or preserving muscle.
Protein recommendations (0.8–2.2 g/kg) are general guidelines. Individual needs vary by medical history, kidney function, age, and goals — consult a healthcare professional or registered dietitian for clinical guidance, especially if you have kidney disease.
Daily protein estimate
112 g/day
Formula: protein = weight(kg) x g/kg = 70 x 1.6
Range: 98-126 g/day
Protein needs vary by individual and this is a general estimate.
Protein is a macronutrient made of amino acids — the building blocks the body uses to synthesize muscle tissue, enzymes, hormones, and structural proteins. Unlike carbohydrates and fat, protein cannot be efficiently stored, so consistent daily intake matters.
Protein recommendations are expressed in grams per kilogram of body weight (g/kg) and vary by activity:
• Sedentary adults: 0.8 g/kg — the Recommended Dietary Allowance (RDA) minimum to prevent deficiency
• Lightly active: 1.2–1.4 g/kg — supports general health and light exercise recovery
• Moderately active: 1.4–1.7 g/kg — covers maintenance of existing muscle during regular training
• Very active: 1.7–2.0 g/kg — supports muscle repair and adaptation in high training loads
• Muscle gain / fat loss goal: 1.8–2.2 g/kg — maximizes muscle protein synthesis in a surplus or preserves lean mass in a deficit
The upper effective range for most people is around 1.6–2.0 g/kg; beyond that, additional protein does not significantly increase muscle synthesis. Very high intakes (>2.5 g/kg) add extra calories without proportional benefit for most adults.
Individuals with chronic kidney disease should follow medical guidance — protein restriction may be required in some stages. People over 65 generally benefit from slightly higher protein intake (1.2–1.5 g/kg) to counter sarcopenia (age-related muscle loss).
Type your body weight in kg (or lbs — the calculator converts). Use your current weight, not a goal weight, for accurate daily needs.
Select from Sedentary (no structured exercise), Lightly active (1–3 sessions/week), Moderately active (3–5 sessions), or Very active (6–7 sessions or physical job).
Choose fat loss, maintenance, or muscle gain. Fat loss increases the protein target slightly to preserve lean mass in a deficit.
The result shows grams per day and per meal (÷3 or ÷5 meals). The range (±0.2 g/kg) reflects individual variation — stay in the middle for consistent results.
Input
Female · 65 kg · Moderately active · Muscle gainOutput
Target: 104–130 g/day · Per meal (4×/day): 26–33 gAt 65 kg with a muscle-gain goal, the target is approximately 1.6–2.0 g/kg = 104–130 g/day. Spread across 4 meals = 26–33 g per meal — achievable with a combination of eggs, Greek yogurt, chicken, and a shake.
Input
Male · 90 kg · Sedentary · Fat lossOutput
Target: 162–216 g/dayFat loss goal increases protein to 1.8–2.4 g/kg = 162–216 g. This is higher than maintenance because preserving muscle in a deficit requires more protein. Even with low activity, resistance training is recommended to maintain muscle during a cut.
Common real-world scenarios where this tool saves time.
Target 1.6–2.2 g/kg during a caloric surplus with resistance training. Spreading protein evenly across 4–5 meals maximizes muscle protein synthesis response.
Higher protein (1.8–2.4 g/kg) in a caloric deficit protects lean tissue. This is especially important for athletes and bodybuilders cutting before a competition.
Adults 65+ benefit from 1.2–1.5 g/kg minimum to counter sarcopenia. Adequate protein intake is associated with better functional outcomes and longer independence.
Plant proteins have lower digestibility and incomplete amino acid profiles. Vegans typically need 10–20% more total protein to achieve the same net amino acid intake — use the higher end of the range.
Step-by-step chains that connect related tools for common tasks.
Start with protein as your fixed point, then allocate remaining calories to carbs and fat.
Daily protein recommendations by goal and life stage.
| Population | Recommended range | Notes |
|---|---|---|
| Sedentary adults | 0.8 g/kg | RDA minimum — prevents deficiency |
| Active adults (general fitness) | 1.2–1.6 g/kg | Supports exercise recovery and maintenance |
| Strength athletes / bodybuilders | 1.6–2.2 g/kg | Maximizes muscle protein synthesis |
| Fat loss (caloric deficit) | 1.8–2.4 g/kg | Protects lean mass during cutting |
| Adults 65+ | 1.2–1.5 g/kg | Counters sarcopenia and anabolic resistance |
| Vegans / vegetarians | 10–20% above baseline | Accounts for lower protein digestibility |
Individuals with kidney disease should follow medical guidance — protein restriction may be required.
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Most research shows that 1.6–2.2 g/kg of body weight per day is sufficient to maximize muscle protein synthesis in adults doing resistance training. Higher intakes up to 2.5 g/kg are not harmful but show diminishing returns. Spreading protein across 3–5 meals throughout the day (20–40 g per meal) is more effective than front-loading it.
0.8 g/kg is the RDA minimum — enough to prevent deficiency in sedentary adults, but not optimal for those exercising regularly. If you train consistently or are over 65, 1.2–1.6 g/kg is a more appropriate baseline. Think of 0.8 g/kg as the floor, not the target.
Yes. During a caloric deficit, the body is more prone to breaking down muscle for energy. Increasing protein to 1.8–2.4 g/kg (in the context of resistance training) significantly reduces muscle loss during a cut. Studies consistently show high protein is the single most effective dietary tool for preserving lean mass while dieting.
All dietary protein sources count: meat, fish, eggs, dairy, legumes, soy, grains, and protein supplements. Protein powders are a convenient supplement — not a requirement. Most people can hit their target through whole foods alone with some planning.
For healthy adults with no pre-existing kidney disease, high protein intake (even 2.2 g/kg) has not been shown to cause kidney damage in clinical research. However, people with existing chronic kidney disease (CKD stages 3–5) should follow their nephrologist's guidance — protein restriction is often medically necessary in those cases.
Research supports spreading protein across 3–5 meals with 20–40 g per meal. This maximizes the muscle protein synthesis signal per meal. A single large protein meal does not produce the same anabolic response as the same amount split into smaller doses. A pre-sleep protein serving (casein or cottage cheese) may also support overnight muscle repair.
Plant proteins generally have lower digestibility and a less complete essential amino acid profile than animal proteins. As a practical guideline, vegans and vegetarians should aim for 10–20% more total protein than the calculator's baseline, or focus on combining complementary protein sources (e.g., rice + beans, tofu + quinoa).
Yes. Protein requirements increase with age due to anabolic resistance — the reduced ability to convert dietary protein into muscle. Adults over 65 often benefit from 1.2–1.5 g/kg minimum, with some guidelines suggesting up to 1.6 g/kg for physically active seniors. Adequate protein intake is linked to better muscle retention, fall prevention, and functional independence.
Total body weight is the standard approach and what this calculator uses. For very lean athletes or obese individuals, lean body mass (total weight minus fat mass) can be a more accurate base. If your body fat is above 30%, using your ideal body weight or lean mass may produce a more appropriate target.
Protein calculations run entirely in your browser. Weight, activity, and goal inputs are not sent to EverydayTools servers.
These are planning estimates — not clinical dietary advice. Consult a registered dietitian for medical nutrition therapy, especially with kidney disease. Health information is for educational purposes only and is not medical advice. Consult a qualified healthcare provider before making health decisions.
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Reviewed by EverydayTools Editorial Team on 2026-06-08.