Daily Protein Intake Calculator
Protein is the most satiating macronutrient and the primary building block for muscle, enzymes, and hormones. Unlike calorie-based macro splits, this calculator uses the evidence-backed g/kg body-weight method to give you a direct protein target tailored to your activity level and goal — from the RDA minimum of 0.8 g/kg for sedentary adults up to 2.2 g/kg for competitive athletes and those in hard strength-training blocks.
Research from sports nutrition bodies (ISSN, ACSM) consistently shows that people who exercise regularly benefit from protein intakes well above the basic RDA. Whether you are trying to maintain muscle during a calorie deficit, build new lean mass, or simply fuel an active lifestyle, knowing your personal gram target removes the guesswork and helps you plan meals with confidence.
How it works
Daily protein (g) = body weight (kg) × factor (g/kg). Factors by goal: sedentary adults 0.8 g/kg (RDA); recreational exercisers 1.2 g/kg; active individuals 1.4 g/kg; strength / hypertrophy training 1.6–2.2 g/kg; competitive athletes 1.8–2.2 g/kg. If weight is entered in lb, it is first converted to kg (1 lb = 0.4536 kg).
Use cases
- Setting a daily protein goal when starting a new training program
- Calculating protein needs during a cutting phase to preserve lean muscle
- Determining whether current protein intake is adequate for muscle building
- Meal-prepping and portioning high-protein foods to hit a weekly target
- Comparing protein requirements across different activity levels or body weights
Frequently asked questions
How much protein do I need per day?
This calculator multiplies your body weight in kilograms by a factor based on your goal, from 0.8 g/kg for sedentary adults up to 2.2 g/kg for competitive athletes. A recreational exerciser typically targets about 1.2 g/kg and someone doing strength or hypertrophy training 1.6 to 2.2 g/kg. Individual needs vary, so consider confirming your target with a registered dietitian or healthcare professional.
How much protein do I need to build muscle?
Sports nutrition bodies such as the ISSN and ACSM generally recommend 1.6 to 2.2 g/kg of body weight per day to support muscle growth. For an 80 kg person that is roughly 128 to 176 grams of protein daily. Spreading intake across several meals and pairing it with resistance training helps maximize results.
Is 0.8 g/kg of protein enough?
The RDA of 0.8 g/kg is the minimum to prevent deficiency in a generally sedentary adult, not the amount that optimizes muscle or performance. People who exercise regularly usually benefit from 1.2 to 2.2 g/kg depending on their goal. If you are active or trying to change body composition, a higher intake within these ranges is typically more appropriate.
How do I calculate protein intake if my weight is in pounds?
Convert your weight to kilograms first by multiplying pounds by 0.4536, then multiply by your g/kg factor. For example, 165 lb is about 74.8 kg, so at 1.6 g/kg that is roughly 120 grams of protein per day. This calculator accepts pounds directly and performs the conversion for you.
Can eating too much protein be harmful?
For healthy people, intakes across the ranges shown here are widely considered safe, but very high protein diets may be a concern for those with kidney disease or certain medical conditions. Because individual circumstances differ, anyone with a health condition or specific dietary needs should consult a healthcare professional or nutritionist before making large changes.