Protein Calculator: How Much Protein Do You Need? (1-Minute Test)
Answer 7 quick questions about your body, training and goal to get your personal daily protein target, how much to eat per meal, and what it looks like in real food.
Step 1
Men and women carry different amounts of muscle, which changes your number.
Step 2
After about 50, muscles respond less to protein, so older adults need more of it.
Please enter an age between 18 and 100. Teens have different needs, so ask a pediatrician or sports dietitian.
Step 3
Protein is calculated from your body size.
Please check your numbers. Height should be 4′7″–7′3″ (140–220 cm) and weight 80–500 lb (36–227 kg).
Step 4
Your muscle needs protein, your body fat doesn't, so this keeps the number from being too high. A rough guess is fine.
Step 5
Pick the one closest to most weeks, not your best week.
Step 6
Your goal changes how much protein actually helps.
Last step
These change the safe amount, so your answer matters.
Estimating your lean mass…
Most protein calculators multiply your weight by one number and stop there. This one asks the 7 questions that actually change how much protein you need: your sex, age, size, body composition, training, goal and health situation. It takes about a minute, and you don’t need to sign up.
How this protein calculator works
Every number above comes from published research, not a rule of thumb. Here is what each question does:
- Sex, height and weight set your body size. Protein needs are measured in grams per kilogram of body weight.
- Body type estimates how much of your weight is muscle. Muscle uses protein and body fat doesn’t, so at higher body weights (a BMI of 27 or more) we base the number on your lean mass. That keeps someone at 280 lb from being told to eat 250 g a day. If you choose “Not sure”, we estimate your body fat from your BMI, age and sex using the Deurenberg equation.
- Age matters because older muscles respond less to protein (researchers call this anabolic resistance). After 65, expert groups recommend at least 1.0–1.2 g/kg a day instead of the basic 0.8.
- Activity and goal set your range. Lifting weights while trying to lose fat calls for the most protein. Sitting most of the day and maintaining your weight calls for the least.
- Pregnancy, breastfeeding and kidney disease change what’s safe. With kidney disease, the calculator doesn’t give a number. It sends you to your doctor instead.
How much protein do you need per day? The quick answer
If you just want the research ranges, here they are. Multiply by your weight in kilograms (pounds ÷ 2.2), or use the per-pound column.
| Your situation | Grams per kg per day | Grams per lb per day |
|---|---|---|
| Minimum for healthy adults (the RDA) | 0.8 | 0.36 |
| Adults over 65 | 1.0–1.2 (1.2–1.5 if active) | 0.45–0.55 (0.55–0.7 if active) |
| Regular cardio or sports | 1.2–1.6 | 0.55–0.7 |
| Building muscle with strength training | 1.6–2.2 | 0.7–1.0 |
| Losing fat while strength training | 1.6–2.4 | 0.7–1.1 |
| Pregnancy (2nd and 3rd trimester) | 1.2–1.5 | 0.55–0.7 |
The most important number in that table is 1.6 g/kg. In the largest meta-analysis on this question (49 trials, 1,863 people), muscle gains from strength training stopped improving at about 1.6 g/kg a day. The upper limit of the study’s uncertainty range was 2.2 g/kg, which is why many coaches use that figure as a ceiling.
The RDA is a minimum, not a target
You’ve probably seen 0.8 g/kg (about 54 g for a 150 lb person). That’s the Recommended Dietary Allowance, and it was set to prevent deficiency in healthy, sedentary adults. It wasn’t set to protect muscle as you age, help you recover from training, or keep you full while you lose weight. Nearly everyone who takes this test ends up above it.
How much protein per meal?
Your body uses protein best in several decent servings rather than one big one. Research suggests about 0.4 g/kg per meal over at least 4 meals, which is roughly 25–40 g per meal for most adults. That’s why the calculator splits your target across 3 or 4 meals. The common claim that your body “can only absorb 30 g at once” is a myth. Larger servings are still used. They just matter less for muscle than spreading your intake out. We cover the timing question in the anabolic window myth and protein before bed.
What 30 grams of protein looks like
| Food | Amount for ~30 g protein |
|---|---|
| Chicken breast, cooked | 3.5 oz (100 g) |
| Canned tuna, drained | 4.2 oz (120 g) |
| Plain nonfat Greek yogurt | 1.3 cups (300 g) |
| Large eggs | 5 eggs |
| Cottage cheese (low-fat) | 1.1 cups |
| Lentils, cooked | 1.7 cups |
| Firm tofu | 6 oz (175 g) |
Values are rounded from USDA FoodData Central. If whole food alone doesn’t get you there, a scoop of protein powder adds 20–25 g. See our protein powder picks and best protein bars. Those two guides contain affiliate links. If you buy through them we may earn a commission, and it never changes the numbers this calculator gives you. See our affiliate disclosure.
Is eating more protein bad for your kidneys?
For people with healthy kidneys, high-protein diets haven’t been shown to cause kidney disease. That’s a common worry, and we go through the evidence in high-protein diets and kidney health. If you already have chronic kidney disease, it’s a different story: guidelines often recommend less protein, so follow your doctor’s or renal dietitian’s target, not a calculator.
Who should not use this calculator
- Anyone under 18. Teens are still growing and their needs are different.
- People with kidney or liver disease, or anyone told by a doctor to limit protein.
- People recovering from surgery, serious illness or burns, whose needs can be much higher and should be set by their care team.
- Anyone with a history of eating disorders. Please work with a professional instead of chasing numbers.
This calculator is for education only and isn’t medical advice. Read our medical disclaimer.
Keep going
- How much protein you need to build muscle
- How much protein you really need after 40
- Body recomposition: build muscle and lose fat at the same time
- Sarcopenia: why muscle loss speeds up with age
- How to build muscle after 50
Hit your protein target without the guesswork: our free meal plan generator builds a week of meals that spread your protein across the day, with a shopping list.
Sources
- 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 in healthy adults. Br J Sports Med. 2018;52(6):376-384. PubMed 28698222
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. PubMed 23867520
- Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138. PubMed 24092765
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. PubMed 29497353
- Leidy HJ, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. PubMed 25926512
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. PubMed 26891166
- Stephens TV, et al. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015;145(1):73-78. PubMed 25527661
- Ikizler TA, et al. KDOQI Clinical Practice Guideline for Nutrition in CKD: 2020 Update. Am J Kidney Dis. 2020;76(3 Suppl 1):S1-S107. PubMed 32829751
- Deurenberg P, Weststrate JA, Seidell JC. Body mass index as a measure of body fatness: age- and sex-specific prediction formulas. Br J Nutr. 1991;65(2):105-114. PubMed 2043597
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. nap.edu
- U.S. Department of Agriculture. FoodData Central (food protein values).
This article is for informational purposes only and is not medical advice. See our Medical Disclaimer before changing your exercise, diet, or supplement routine.
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Frequently asked questions
How much protein do I need a day?
Most healthy adults need at least 0.8 g per kg of body weight (0.36 g per lb). That is the minimum to avoid deficiency. Active people usually do better at 1.2u20131.6 g/kg, people building muscle at 1.6u20132.2 g/kg, and adults over 65 at 1.0u20131.2 g/kg or more. The calculator above narrows this to a personal number.
How much protein should I eat to lose weight?
If you are cutting calories, 1.2u20131.6 g per kg of body weight helps you stay full and hold on to muscle. If you also lift weights, 1.6u20132.4 g/kg protects muscle best. If you carry a lot of extra weight, base the number on your lean mass rather than your full weight, which the calculator does for you.
How much protein do I need to build muscle?
About 1.6 g per kg of body weight per day (roughly 0.7 g per lb), combined with regular strength training. Benefits level off around that point, and 2.2 g/kg is a sensible upper end. Protein supports muscle growth, but training is what drives it.
Is 1 gram of protein per pound too much?
For healthy people it is not dangerous, but it is more than most need. 1 g per lb equals 2.2 g per kg, which is the top of the research range for building muscle. Most people get the same results at 0.7u20130.8 g per lb.
How much protein can your body absorb at once?
There is no 30 g limit. Your body absorbs and uses larger servings too. For muscle, though, spreading protein over 3u20134 meals of about 0.4 g per kg each works slightly better than one or two big meals.
Do older adults need more protein?
Yes. Aging muscles respond less to protein, so experts recommend 1.0u20131.2 g per kg per day for adults over 65, and 1.2u20131.5 g/kg for those who are active or recovering from illness. Pair it with strength training to slow age-related muscle loss.
Is a high-protein diet safe for your kidneys?
In people with healthy kidneys, studies have not shown that high-protein diets cause kidney damage. If you already have chronic kidney disease, your doctor may recommend less protein, so follow their advice rather than any calculator.