Protein intake calculator
Enter your weight, choose a goal and the number of meals to see a daily protein range in grams and a per-meal target. The ranges come from the RDA and from published sports nutrition position statements.
Runs in your browser: nothing you enter is sent anywhere.
How to use it
- Choose kilograms or pounds and enter your body weight.
- Pick the goal that matches you best.
- Set how many meals you eat a day.
- Read the daily range in grams and the amount per meal.
How it works
Protein per day = body weight (kg) × grams per kg for your goal.
| Goal |
g per kg per day |
Source |
| General health |
0.8 |
RDA, Institute of Medicine Dietary Reference Intakes, 2005 |
| Healthy older adult |
1.0–1.2 |
PROT-AGE study group, Bauer et al., 2013 |
| Regular exercise, endurance |
1.2–2.0 |
ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada, 2016 |
| Building muscle and strength |
1.4–2.0 |
ISSN position stand, Jäger et al., 2017 |
The per-meal figure is the daily amount divided by your meals. Pounds are converted with 1 lb = 0.45359237 kg.
Worked example
An 80 kg person who trains regularly, eating four meals a day:
- daily range: 80 × 1.2 = 96 g to 80 × 2.0 = 160 g
- per meal: 24 g to 40 g
Limits and tips
- Ranges are for healthy adults. They are not a prescription.
- Body weight is a simple basis. People with a lot of body fat sometimes use a goal weight instead.
- If you have kidney disease, are pregnant, or are managing a medical condition, ask a doctor or registered dietitian before changing your protein intake.
Frequently asked questions
How much protein do I need a day?
The adult RDA is 0.8 grams per kilogram of body weight, which is the amount to avoid deficiency in most healthy adults. Active people are often advised to eat more, in the range of 1.2 to 2.0 g/kg.
What do the sports nutrition guidelines say?
The 2016 joint position of the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada gives 1.2–2.0 g/kg for athletes. The ISSN position stand (Jäger et al., 2017) says 1.4–2.0 g/kg a day is safe for most healthy exercising people and may improve training adaptations.
Is it better to spread protein over the day?
Many sports nutrition reviews suggest spreading protein over several meals rather than one large one. The per-meal figure divides the daily amount evenly by the meals you choose.
Can too much protein be harmful?
For healthy adults, intakes in the ranges above are considered safe in the position statements cited. People with kidney disease or other conditions, and anyone pregnant, should follow a doctor's or dietitian's advice.