Protein Intake Calculator
Daily protein target for your body weight and goal.
Protein per day
112 g
1.6 g per kg of body weight
How the Protein Intake Calculator works
Protein is the one macronutrient with a genuine minimum requirement, and the gap between the amount that prevents deficiency and the amount that supports training is large. The RDA of 0.8 g/kg is the former. Anyone lifting, dieting or over about 60 needs considerably more.
Not medical advice. This calculator gives a general estimate, not medical advice. It cannot account for your individual health, medical history, or medication. Talk to a qualified healthcare professional before acting on any result.
Frequently asked questions
How much protein per kilogram should I eat?
Sedentary adults: 0.8-1.0 g/kg. Active or building muscle: 1.6-2.2 g/kg. Dieting while trying to keep muscle: 2.0-2.4 g/kg, since the deficit itself raises the requirement. Older adults benefit from at least 1.2 g/kg to counter age-related muscle loss.
Does it matter how I spread protein across the day?
Moderately. Muscle-protein synthesis responds best to roughly 0.4 g/kg per meal across three or four meals, rather than one very large serving. The total still matters most, but even distribution edges out a single large dose.
Can too much protein damage your kidneys?
Not in people with healthy kidneys — this has been studied repeatedly in athletes eating well above 2 g/kg with no adverse effect on renal function. People with existing kidney disease are a genuine exception and should follow their clinician's guidance.
Is plant protein as good as animal protein?
Per gram it is usually slightly less effective, because plant sources tend to be lower in leucine and less complete in essential amino acids. The fix is straightforward: eat a bit more of it and vary the sources across the day.