Protein Calculator

Estimate how many grams of protein you need each day. Enter your weight and how active you are to see a daily range and about how much to aim for at each meal.

A general guide for healthy adults

This doesn't apply to people under 18, during pregnancy or breastfeeding, or with kidney or liver disease, who may need a different amount. Talk to a doctor or registered dietitian before making big changes.

Protein per day

98–112 g

Grams per kg of body weight: 1.4–1.6
Per meal (4 meals): 24–28 g

Results are estimates for information only and do not constitute financial, medical, or legal advice.

How it works

Protein needs are usually given in grams per kilogram of body weight. The calculator multiplies your weight by a range that depends on your activity: the RDA of 0.8 g/kg if you're not very active, and parts of the 1.4–2.0 g/kg range recommended for people who exercise.

The formula

Protein (g/day) = weight (kg) × grams per kg

Not very active: 0.8 g/kg · Regular exercise: 1.4–1.6 g/kg · Strength training: 1.6–2.0 g/kg.

Worked example

You weigh 154 lb (about 70 kg) and exercise regularly.

70 × 1.4 = 98 g and 70 × 1.6 = 112 g.
Daily protein: 98 to 112 grams, or about 25 to 28 g at each of four meals.

Sources

Institute of Medicine (National Academies).Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids(RDA of 0.8 g/kg).
Jäger R, et al.International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.

Frequently asked questions

How much protein do I need if I don’t exercise?

The Recommended Dietary Allowance (RDA) for adults is 0.8 grams per kilogram of body weight a day, about 0.36 grams per pound. That covers the basic needs of most healthy adults.

Do people who exercise need more?

The International Society of Sports Nutrition suggests 1.4 to 2.0 g per kilogram a day for most people who exercise regularly, with the higher end for building muscle. Spreading it across meals, every 3 to 4 hours, helps your body use it.

Is too much protein harmful?

For healthy adults, the amounts shown here are generally considered safe. People with kidney or liver disease may need to limit protein, so they should follow their doctor’s advice.