Protein Intake Calculator
Calculate your daily protein target from your body weight and goal, from sedentary maintenance to muscle building, with a recommended gram range.
120–165g/day
midpoint 143 g (1.6–2.2 g/kg)
143g
target
36g
per meal (4)
572
kcal from protein
Note: Spreading protein across 3-4 meals of 0.4 g/kg each maximizes muscle protein synthesis. The range reflects evidence-based intakes for your goal; aim toward the top when building or dieting.
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Calculation Method
Protein supplies the amino acids your body uses to repair and build muscle, make enzymes and hormones, and stay full between meals. How much you need scales with your body weight and your goal. This calculator multiplies your weight by an evidence-based grams-per-kilogram factor and returns a daily range plus a practical per-meal target.
The Formula
Range = weight × low factor … weight × high factor
Per meal = midpoint / number of meals
The RDA of 0.8 g/kg prevents deficiency but is well below the intake that maximizes muscle. Active people and lifters benefit from considerably more.
Goal Factors
| Goal | g per kg | Who |
|---|---|---|
| General health | 0.8–1.0 | Sedentary adults |
| Active / endurance | 1.2–1.6 | Regular exercisers |
| Building muscle | 1.6–2.2 | Lifters in a surplus |
| Cutting | 1.8–2.4 | Dieting to preserve muscle |
Worked Example
A 75 kg lifter building muscle (1.6–2.2 g/kg):
- Low end: 75 × 1.6 = 120 g
- High end: 75 × 2.2 = 165 g
- Midpoint ≈ 143 g, or about 36 g across 4 meals
Timing and Quality
Spreading protein across 3–4 meals of roughly 0.4 g/kg each maximizes muscle protein synthesis better than one or two large servings. Favor complete sources — meat, fish, eggs, dairy, soy — or combine plant proteins to cover all essential amino acids.
Note: This is an educational estimate, not medical or dietary advice. Those with kidney conditions or other medical needs should consult a doctor or registered dietitian before raising protein intake.
Frequently Asked Questions
The baseline RDA is 0.8 g/kg, but active people benefit from 1.2-1.6 g/kg and those building muscle or dieting hard often do best at 1.6-2.2 g/kg. The calculator gives a range for your goal.
For healthy people, intakes up to roughly 2.2-2.5 g/kg are safe and well tolerated. Beyond that there is little extra benefit for muscle, and the calories may be better spent on carbs or fat.
Body weight works well for most people. For those with higher body fat, basing protein on lean mass or goal weight avoids overestimating needs. The calculator uses body weight by default.
How much protein do I need per day?
Can I eat too much protein?
Should I base protein on body weight or lean mass?
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