Protein Calculator
Your daily protein target by body weight and goal — with per-meal numbers and what it looks like as food
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Quick summary
Protein needs scale with body weight and goal. The 0.8 g/kg RDA is a minimum to prevent deficiency in sedentary adults — not an optimum. Sports-nutrition consensus (ISSN, ACSM) supports 1.2–1.6 g/kg for active people, 1.6–2.2 g/kg for building muscle, and 1.8–2.4 g/kg when dieting to preserve muscle. A 70 kg (154 lb) lifter targets 112–154 g/day — roughly 28–39 g per meal across four meals.
Reviewed by Simple Calculators TeamLast reviewed
For information only — not medical advice. Results are estimates from published formulas and can't account for your health history. Talk to a doctor or other qualified clinician before making health decisions.
How to use this calculator
- Enter the inputs requested by the calculator.
- Choose the units or options that match your situation and review the assumptions.
- Run or update the calculation to see the result.
- Review the result, breakdown, and formulas shown on the page.
- Check the inputs, units, dates, and limitations before saving or sharing the result.
Frequently asked questions
How much protein do I need per day?
Multiply your weight in kg by a goal factor: 0.8 (sedentary minimum), 1.2–1.6 (active), 1.6–2.2 (muscle gain), 1.8–2.4 (fat loss). In pounds, divide by 2.2 first — or use the calculator's lb mode. For a 180 lb person building muscle that's roughly 130–180 g/day.
Can I only absorb 30 g of protein per meal?
No — that's a myth. Your body absorbs essentially all protein eaten; what plateaus is the acute muscle-building response per sitting. Spreading intake across 3–5 meals of 25–40 g each is modestly better for muscle than one huge dose, but total daily intake matters far more than timing.
Is high protein bad for kidneys?
Not for healthy kidneys — research on intakes well above 2 g/kg has not shown harm in people without kidney disease. Those with existing kidney conditions should follow their doctor's guidance, as protein restriction is sometimes prescribed.
Do I need protein powder?
It's convenience, not necessity. A day of Greek yogurt, two chicken breasts, eggs, and beans clears 150 g from food alone. Powder earns its place when appetite, schedule, or budget make whole-food targets impractical — one scoop ≈ 25 g.
Key terms
- RDA
- Recommended Dietary Allowance — 0.8 g/kg, the minimum to prevent deficiency, not an athletic optimum.
- g/kg
- Grams of protein per kilogram of body weight — how research and this calculator express targets.
- Leucine Threshold
- The ~2–3 g of leucine (≈25–40 g quality protein) that maximally triggers muscle protein synthesis per meal.
Methodology, sources & limitations
This page shows the formula, assumptions, and limitations used for this estimate. Rates, thresholds, and other time-sensitive inputs can change, so verify them against the relevant official source before relying on a result.
For our review approach and the primary sources we consult, see the methodology and source policy. If you spot an outdated figure or formula, please contact us with a correction.