Protein Calculator
Calculate how much protein you should eat per day. Recommendations adjust for your body weight, activity level and goal — whether that's general health, muscle gain or fat loss.
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- 1Enter weight (kg) in the form on the left.
- 2Fill in the remaining fields — the result updates automatically as you type.
- 3Review the highlighted result and the supporting breakdown on the right.
- 4Use Copy, Share or Print to save or send your result.
Protein targets backed by research
The RDA of 0.8 g per kg of body weight prevents deficiency but is not optimal for active people. Meta-analyses on resistance training point to 1.6–2.2 g/kg for maximizing muscle growth, and slightly higher (1.8–2.4 g/kg) during a calorie deficit to protect lean mass.
Distribution matters modestly: spreading protein across 3–5 meals with 0.3–0.5 g/kg each supports muscle protein synthesis better than one giant serving.
Frequently Asked Questions
▸Is too much protein harmful?
For healthy kidneys, intakes up to ~3 g/kg appear safe in studies. People with kidney disease should follow medical guidance.
▸Does protein source matter?
Animal proteins are complete; varied plant proteins (legumes, soy, grains, nuts) combine to cover all essential amino acids. Total daily intake matters most.