Body & diet / Nutrition
Protein Calculator: How Much Protein Do I Need a Day?
Work out how many grams of protein to eat each day and at each meal from your body weight and goal, from the 0.8 g/kg recommended allowance to the higher amounts suggested for endurance training, building muscle, older age, and losing fat.
Protein Calculator: How Much Protein Do I Need a Day?: The tool multiplies your weight by the grams per kg for your goal: a 70 kg person building muscle at 1.6 to 2.2 g/kg needs 112 to 154 g a day, or 28 to 39 g at each of four meals. With little exercise, the allowance of 0.8 g/kg is 56 g. Runs 100% locally in your browser with zero server file uploads.
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The recommended dietary allowance for adults is 0.8 g of protein per kg of body weight, enough to avoid deficiency in people who do little exercise. Sports nutrition research suggests 1.2 to 1.6 g/kg for endurance athletes and 1.6 to 2.2 g/kg to build muscle, and more while losing weight; older adults are advised 1.0 to 1.2 g/kg. People with kidney disease should follow their doctor's advice.
Where the numbers come from
0.8 g/kg is the recommended dietary allowance for adults in the US and similar to most countries' guidance. The higher ranges follow the International Society of Sports Nutrition's position stand and a 2018 meta-analysis that put the useful upper limit for muscle gain at about 1.6 g/kg, with 2.2 g/kg for most people. Experts on older adults suggest 1.0 to 1.2 g/kg.
Calories
Protein provides 4 kcal per gram. To fit it into a daily energy target, use the calorie calculator.
How to use it
- Choose your units and goal.
- Enter your body weight and how many meals you eat.
- Read the daily and per-meal amounts.
Privacy & limitations
Everything is calculated in your browser.
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Frequently asked questions
Is more protein better for muscle?
Up to a point: studies find the gains level off around 1.6 g/kg on average, and 2.2 g/kg covers almost everyone; beyond that, extra protein is simply used for energy.
Does it matter how I spread it?
Spreading protein over three or four meals of 20 to 40 g each seems to support muscle building better than one large serving.
Is a high-protein diet safe?
For healthy people, intakes up to about 2 g/kg appear safe; people with kidney disease should follow their doctor's advice.
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