How much protein do I need per day?

For most adults, 0.8 g per kg of body weight prevents deficiency, but active people and those building muscle do better around 1.6–2.2 g/kg. The calculator picks a range from your goal and shows a recommended target.

Should I use body weight or lean body mass?

Body weight works well for most people. If you carry higher body fat, basing protein on lean body mass is more accurate — add your body fat % and the calculator switches to that basis.

Can I eat too much protein?

For healthy people, intakes in these ranges are considered safe. Very high intakes offer little extra benefit for most goals. If you have kidney disease, talk to a doctor before increasing protein.

Does protein timing matter?

Total daily protein matters most. Spreading it across 3–5 meals of roughly 0.4 g/kg each is a practical way to support muscle, which is why the tool shows a per-meal figure.

Diet & fitness

Protein Calculator

Find how much protein to eat each day for your goal — in grams, with a sensible range and a per-meal split. Free, no sign-up.

Based on mainstream sports-nutrition ranges

Your details

About you

Units

Body weight (lb)

Your goal

Meals per day

Share or save:

Your target

Daily protein

Recommended protein

139g/day

Range 123–170 g · 0.8 g per lb of body weight

35 g

per meal across 4

555

calories from protein

See your full macro split Build high-protein meals

Targets use mainstream sports-nutrition ranges (grams per kg of body weight, or lean mass when body fat % is set). General information, not medical advice — if you have kidney disease, check with a doctor before raising protein.

Share or bookmark these inputs — the link restores everything you entered.

How much protein per kg?

General health — 0.8–1.2 g/kg

The RDA of 0.8 g/kg prevents deficiency; a little more supports an active lifestyle.

Active / fitness — 1.2–1.6 g/kg

Regular exercisers need more protein to repair and adapt.

Build muscle — 1.6–2.2 g/kg

Resistance training while gaining is well-served by this range.

Lose fat, keep muscle — 1.8–2.4 g/kg

Higher protein in a deficit helps preserve lean mass and curb hunger.

Questions

How much protein do I need per day?: For most adults, 0.8 g per kg of body weight prevents deficiency, but active people and those building muscle do better around 1.6–2.2 g/kg. The calculator picks a range from your goal and shows a recommended target.
Should I use body weight or lean body mass?: Body weight works well for most people. If you carry higher body fat, basing protein on lean body mass is more accurate — add your body fat % and the calculator switches to that basis.
Can I eat too much protein?: For healthy people, intakes in these ranges are considered safe. Very high intakes offer little extra benefit for most goals. If you have kidney disease, talk to a doctor before increasing protein.
Does protein timing matter?: Total daily protein matters most. Spreading it across 3–5 meals of roughly 0.4 g/kg each is a practical way to support muscle, which is why the tool shows a per-meal figure.

Embed this calculator on your site — free

Add this calculator to your own website or blog. Copy the snippet below — no signup, and it works anywhere an iframe is allowed. Please keep the small credit link in place; it’s how the tools stay free.

Embed code

<iframe src="https://www.nutrifactshub.com/embed/protein-calculator" width="100%" height="700" style="border:1px solid #e5e7eb;border-radius:12px;max-width:520px" loading="lazy" title="Protein Calculator by NutriFactsHub"></iframe>
<p style="font-size:12px;font-family:system-ui,sans-serif;margin-top:6px">Free protein calculator by <a href="https://www.nutrifactshub.com/protein-calculator" rel="noopener">NutriFactsHub</a></p>

Prefer a gallery of all our widgets? See every embeddable calculator.