Protein Calculator
Find out how much protein to eat each day for your goal, how much that is per meal, and what it looks like on your plate.
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How the protein calculator works
Your daily protein is your body weight multiplied by a range in grams per kilogram. The range depends on your goal and how active you are, following the RDA and the International Society of Sports Nutrition (ISSN) position stand on protein and exercise:
- Sedentary, maintaining weight: 0.8–1 g/kg (0.36–0.45 g per lb)
- Active, maintaining weight: 1.2–1.6 g/kg (0.54–0.73 g per lb)
- Losing fat: 1.6–2.2 g/kg (0.73–1 g per lb)
- Building muscle: 1.6–2.2 g/kg (0.73–1 g per lb)
Anywhere inside your range works. The lower end is enough for most people; the upper end helps most when you are in a calorie deficit or training hard. Spreading it over 3 or 4 meals makes it easier to reach and better for muscle growth.
Example: an 80 kg (176 lb) person who trains 3 to 5 days a week and wants to build muscle needs 128–176 g of protein a day, or about 32–44 g in each of 4 meals.
Want to plan your carbs and fat too? The macro calculator works out all three for your calorie target.
High-protein foods
Approximate protein in common foods, to help you build meals that hit your target:
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Lean beef, cooked | 100 g (3.5 oz) | 26 g |
| Canned tuna, drained | 100 g (3.5 oz) | 25 g |
| Whey protein powder | 1 scoop (30 g) | 24 g |
| Salmon, cooked | 100 g (3.5 oz) | 22 g |
| Low-fat cottage cheese | 200 g (7 oz) | 22 g |
| Lentils, cooked | 1 cup (200 g) | 18 g |
| Nonfat Greek yogurt | 170 g (6 oz) | 17 g |
| Firm tofu | 100 g (3.5 oz) | 15 g |
| Eggs | 2 large | 13 g |
| Milk | 250 ml (1 cup) | 8 g |
Frequently asked questions
How much protein do I need per day? +
The RDA of 0.8 g per kg of body weight (0.36 g per lb) is the minimum to avoid deficiency for inactive adults. If you exercise, 1.2 to 1.6 g/kg is a better target, and 1.6 to 2.2 g/kg (0.7 to 1 g per lb) when you are losing fat or building muscle.
Is eating too much protein harmful? +
For healthy adults, intakes up to about 2.2 g/kg are well studied and considered safe. If you have kidney disease or another medical condition, ask your doctor before increasing protein.
Should I use my current weight or my goal weight? +
Use your current weight if you are close to a healthy weight. If you have a lot of weight to lose (a BMI over about 30), use your goal weight instead, because protein needs depend on muscle mass, not total body weight.
How much protein can I absorb in one meal? +
Your body absorbs all the protein you eat; the question is how much goes to building muscle at once. Around 0.4 g/kg per meal (roughly 25 to 50 g) spread over 3 or 4 meals works well for most people.
Why do I need more protein when losing weight? +
In a calorie deficit your body can break down muscle for energy. Eating more protein, together with strength training, helps you keep that muscle so the weight you lose is mostly fat. Protein also keeps you full longer.
Can I get enough protein on a plant-based diet? +
Yes. Tofu, tempeh, lentils, beans, seitan, soy milk and plant protein powders can cover your needs. Aim for the upper half of your range, since plant proteins are a little less digestible, and mix different sources through the day.
Do protein shakes count? +
Yes. Protein powder counts the same as protein from food. It is a convenient way to fill a gap, but whole foods also bring fibre, vitamins and minerals, so most of your protein should come from meals.
This calculator gives general estimates for healthy adults, not medical advice. It is not suitable during pregnancy or breastfeeding, for children, or if you have a medical condition or a history of eating disorders. Talk to your doctor or a registered dietitian before making big changes to your diet.
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