Protein Intake Calculator
It turns your body weight and training goal into a daily protein target in grams, expressed as a range rather than a single number.
Daily protein target
152 g
Lower bound
128 g
Target
152 g
Upper bound
176 g
Per meal (×4)
38 g
Calories from protein
607 kcal
Grams per kg
1.6–2.2
General guidance for healthy adults. People with kidney disease should follow medical advice rather than these ranges.
What it calculates
It turns your body weight and training goal into a daily protein target in grams, expressed as a range rather than a single number.
Why it matters
Protein is the macronutrient most people under-eat, and requirements roughly double between sedentary living and hard training in a calorie deficit.
Who it's for
Anyone lifting weights, losing fat while trying to keep muscle, or checking whether their diet meets the basic requirement.
Formula
- w
- Body weight in kilograms
- g/kg
- Grams of protein per kilogram, set by goal
- 4
- Calories per gram of protein
Worked example
80 kg, building muscle (1.6–2.2 g/kg)
- 1Low = 80 × 1.6 = 128 g
- 2High = 80 × 2.2 = 176 g
- 3Midpoint target = 152 g
128–176 g a day, about 608 kcal from protein
How the protein intake calculator works
Protein needs scale with body weight and training load. The RDA of 0.8 g/kg is a floor for avoiding deficiency, not an optimum. Research on resistance training converges on 1.6–2.2 g/kg for muscle gain, with the higher end most useful in a calorie deficit where protein also protects lean mass. Spreading intake across roughly four meals is more effective than concentrating it in one.
Protein needs scale with body weight and training load. The RDA of 0.8 g/kg is a floor for avoiding deficiency, not an optimum — research on resistance training converges on 1.6–2.2 g/kg for building muscle.
The higher end matters most in a calorie deficit, where protein also protects lean mass. Spreading intake across three or four meals of 30–40 g beats concentrating it in one.
Common mistakes
- Treating the 0.8 g/kg RDA as a target rather than a minimum.
- Calculating from goal weight rather than current weight.
- Cutting protein first when reducing calories — it should be the last macro to go.
Tips and best practice
- Spread intake across three or four meals of 30–40 g rather than one large serving.
- In a deficit, aim toward the upper end of the range to protect lean mass.
- At high body-fat percentages, calculating from lean mass avoids overshooting.
Frequently asked questions
How much protein do I need per day?
0.8 g/kg is the RDA minimum. Active people generally need 1.2–1.6 g/kg, and 1.6–2.2 g/kg supports muscle growth alongside resistance training.
Can you eat too much protein?
For healthy adults, intakes well above these ranges have not been shown to cause harm. People with existing kidney disease should follow medical advice instead.
Should I calculate from body weight or lean mass?
Body weight is fine for most people. At higher body-fat percentages, lean mass gives a more realistic target since fat tissue has little protein requirement.
Does timing matter?
Total daily intake matters most. Spreading it across three or four meals of 30–40 g does modestly improve muscle protein synthesis compared with one large serving.
How many calories are in protein?
Four calories per gram, the same as carbohydrate and less than half of fat's nine.
Related calculators
Methodology & trust
- Formula source
- Position stands of the ISSN and ACSM on protein intake for active adults.
- Last updated
- 2026-07-28
- Privacy
- Every calculation runs in your browser. No inputs are sent to a server or stored.
- Accessibility
- Keyboard navigable, labeled inputs and WCAG AA color contrast.