How much protein you need per day based on your weight and activity.
Updated Sep 2026Fill in the fields and press Calculate. Every range comes from the sources listed under the tool.
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Sources
- International Society of Sports Nutrition Position Stand: protein and exercise - PMC PubMed Central (NIH)
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids National Academies
- Protein in diet: MedlinePlus Medical Encyclopedia MedlinePlus (NIH)
- Dietary Proteins: MedlinePlus MedlinePlus (NIH)
How Much Protein Do You Actually Need?
This protein intake calculator sets a daily target from your weight and how hard you train. The official minimum (the RDA) is 0.8 grams of protein per kilogram of body weight per day. That figure prevents deficiency; it is not the amount that supports muscle, satiety, or healthy aging. Research consistently points higher for anyone who exercises, is losing weight, or is over 50.
Evidence-Based Protein Targets
| Situation | Grams per kg of body weight |
|---|---|
| Sedentary, general health | 0.8 to 1.0 |
| Lightly active | 1.0 to 1.4 |
| Regular training or building muscle | 1.4 to 1.8 |
| Intense training, athletes, or dieting hard | 1.8 to 2.2 |
During weight loss, protein needs go up, not down. A higher intake protects muscle while you are in a calorie deficit and keeps hunger manageable. Spreading protein across three to four meals, with 25 to 40 grams per meal, appears to support muscle better than loading it all into dinner.
Once you know your gram target, our macro calculator can build carbs and fat around it, and the calorie calculator sets your overall energy budget; how many calories you should eat a day puts the four numbers side by side.
Frequently Asked Questions
Is too much protein bad for your kidneys?
In people with healthy kidneys, intakes up to 2.2 g per kg have repeatedly been shown to be safe, the ISSN position stand concludes. People with existing kidney disease do need to limit protein and should follow their doctor’s guidance.
What are the best protein sources?
Chicken, fish, lean beef, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, and whey protein. A mix of sources covers your amino acid needs; plant-based eaters simply need a little more total volume and variety.
Does protein help with weight loss?
Yes, twice over. It is the most filling macronutrient, which makes eating less easier, and it costs the body more calories to digest than carbs or fat (about 20 to 30 percent of its calories are burned in processing).
Can I hit my protein target without supplements?
Almost always. A palm-sized portion of meat or fish at two meals plus dairy or legumes elsewhere covers most targets. Protein powder is a convenience, not a requirement.
What your target looks like as food
Knowing you need 120 grams of protein a day is one thing, and getting there without weighing everything twice is another. Put your target into meals by calories and protein and it weighs out meals that reach it, showing how much protein each food in them actually contributes and linking to the USDA entry behind every figure.
Sources
- International Society of Sports Nutrition Position Stand: protein and exercise – PMC · PubMed Central (NIH)
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids · National Academies
- Protein in diet: MedlinePlus Medical Encyclopedia · MedlinePlus (NIH)
- Dietary Proteins: MedlinePlus · MedlinePlus (NIH)
This calculator is for general information only and is not a substitute for professional medical or dietary advice.