Protein Intake Calculator
Estimate your daily protein needs based on body weight and activity level.
Daily Protein Range
Suggested Midpoint
Per Meal
Understanding Protein Intake
Protein is an essential macronutrient that supports muscle repair and growth, hormone and enzyme production, immune function, and satiety. Your daily protein needs are most accurately expressed in grams per kilogram of body weight (g/kg) and depend heavily on your goals and activity level. The official Recommended Dietary Allowance (RDA) of 0.8 g/kg is the minimum needed to prevent deficiency in sedentary adults, not the optimal amount for active people or those building or preserving muscle.
Protein Needs by Goal (g/kg of body weight)
| Goal / Activity | Protein (g/kg) |
|---|---|
| Sedentary (RDA minimum) | 0.8 g/kg |
| General health / lightly active | 1.0–1.2 g/kg |
| Endurance athlete | 1.2–1.6 g/kg |
| Strength training / muscle gain | 1.6–2.2 g/kg |
| Fat loss (preserve muscle) | 1.8–2.7 g/kg |
Protein Needs Explained by Goal
Sedentary & General Health
The RDA of 0.8 g/kg prevents deficiency in inactive adults. Lightly active people benefit from a slightly higher 1.0–1.2 g/kg to support recovery, satiety, and lean mass as they age.
Endurance Athletes
Runners, cyclists, and other endurance athletes need 1.2–1.6 g/kg to repair muscle damaged by high training volume and to support mitochondrial and enzyme adaptations.
Strength Training & Muscle Gain
To maximize muscle protein synthesis and build new tissue, aim for 1.6–2.2 g/kg. Spreading intake across 3–5 meals of 20–40 g each further supports growth.
Fat Loss (Preserve Muscle)
During a calorie deficit, higher protein of 1.8–2.7 g/kg preserves lean muscle, increases satiety, and raises the thermic effect of food, making fat loss easier to sustain.
Tips for Meeting Your Protein Target
- Distribute protein evenly across meals (roughly 20–40 g each) to maximize muscle protein synthesis throughout the day.
- Prioritize complete protein sources such as eggs, dairy, lean meats, fish, soy, and a varied mix of legumes and grains for plant-based diets.
- Pair protein with strength training to translate intake into muscle gain rather than simply added calories.
- When in a calorie deficit, keep protein at the higher end of your range to protect lean mass.
Note: People with chronic kidney disease or other medical conditions should consult a doctor or registered dietitian before significantly increasing protein intake, as their needs may differ.
Note: This calculator provides general estimates based on widely cited protein recommendations and is for informational purposes only. It does not replace individualized advice from a qualified healthcare professional or registered dietitian. Individual protein needs vary with age, body composition, training, pregnancy, and health status.