Protein Intake Calculator
Protein is the one macro almost everyone under-eats. Get your daily target range for your goal — and see what it looks like in actual food.
Last updated October 25, 2026
How to use this calculator
- Enter your body weight.
- Pick the goal that matches the next 3–6 months of your life.
- Aim anywhere inside the resulting range — the low end is perfectly fine.
How much protein do you need?
The US RDA is 0.8 g per kg of body weight — a floor for preventing deficiency, not an optimum. For people who train, sports-nutrition reviews converge on these evidence-based bands:
| Goal | g per kg | g per lb |
|---|---|---|
| General health (sedentary) | 0.8 – 1.0 | 0.4 – 0.5 |
| Regularly training | 1.2 – 1.6 | 0.5 – 0.7 |
| Building muscle | 1.6 – 2.2 | 0.7 – 1.0 |
| Losing fat (preserve muscle) | 1.8 – 2.4 | 0.8 – 1.1 |
Higher intakes are not automatically better — beyond the top of your band the benefit flattens. Spread intake across 3–5 meals with roughly 0.4 g/kg each to maximise muscle protein synthesis.
What 30 g of protein looks like
| Food | Portion for ~30 g protein |
|---|---|
| Chicken breast, cooked | ~100 g (3.5 oz) |
| Greek yogurt, plain | ~300 g (1¼ cups) |
| Eggs | 5 large |
| Canned tuna | ~120 g (one large can) |
| Whey protein | 1 scoop (~35 g powder) |
| Firm tofu | ~350 g (12 oz) |
| Lentils, cooked | ~330 g (1¾ cups) |
How to calculate your protein intake
The calculation is one multiplication, then a check against real food:
daily protein (g) = body weight (kg) × goal factor (0.8 – 2.4)- Convert if needed: weight in lb ÷ 2.205 = kg. A 154 lb person is 69.9 kg.
- Pick your factor: 0.8 general health · 1.2–1.6 regular training · 1.6–2.2 building muscle · 1.8–2.4 cutting.
- Multiply: 70 kg building muscle → 70 × 1.6–2.2 = 112–154 g per day.
- Sanity-check per meal: split across 3–5 meals (~0.4 g/kg each) and compare with what you actually eat in a day.
That is the entire math — the calculator above automates it, but knowing the factor lets you adjust when your weight or goal changes. Factors above ~2.2 g/kg have no added muscle-building benefit; they only add calories.
Frequently asked questions
How much protein should I eat daily?
It depends on your goal. The science-based ranges: 0.8–1.0 g per kg of body weight for general health, 1.2–1.6 g/kg if you train regularly, 1.6–2.2 g/kg for building muscle, and 1.8–2.4 g/kg while losing fat to protect muscle. Enter your weight and goal above and the calculator turns that into grams per day — and per meal.
Is a high protein intake harmful to kidneys?
Controlled studies show no harm to healthy kidneys at intakes up to about 2.2 g/kg. If you have existing kidney disease, follow your doctor's guidance.
Is there a per-meal cap on protein absorption?
Absorption has no hard cap; the practical limit is how much your muscles can use per sitting for growth — around 0.4 g/kg per meal. Excess is still used for energy and satiety.
Do plant-based proteins count?
Yes. Aim slightly higher (roughly +10–20%) because plant sources carry less leucine and more incomplete profiles, and mix sources across the day — legumes, grains, soy.
Do I need protein powder?
No — it is convenience, not magic. If whole food gets you to your target, skip the shake.