Protein Calculator

How much protein should you actually eat? Enter your weight, activity, and goal to get a daily protein target in grams — grounded in the peer-reviewed 0.8–2.2 g/kg range — plus a simple per-meal breakdown so it is easy to hit.

Based on peer-reviewed intake ranges (0.8–2.2 g/kg). General information, not medical advice. Those with kidney conditions should follow a clinician's guidance.

How much protein do you really need?

The number depends entirely on what you are doing with your body. The official RDA of 0.8 g/kg is a floor designed to prevent deficiency in sedentary adults — it is not a target for anyone who trains. Decades of research on athletes and lifters converge on 1.6 to 2.2 g/kg for building and keeping muscle. When you are dieting, protein needs go up, not down, because higher intake protects lean tissue and keeps you full while you eat fewer calories.

Why per-meal matters

Total daily protein matters most, but distribution helps. Muscle-building (protein synthesis) responds best to roughly 20–40 grams of quality protein per sitting, so splitting your total across three or four meals beats loading it all into dinner. The per-meal figure above turns your daily target into a simple plate goal. To turn calories and protein into a full plan, pair this with our calorie calculator and the macronutrients guide.

Nutrition questions