Protein Calculator
How much protein do you actually need?
The recommended dietary allowance of 0.8 g per kg of body weight is the minimum that prevents deficiency in sedentary adults — about 56 g for a 70 kg person. Reviews of training studies consistently land higher: 1.2–1.4 g/kg for regularly active people, 1.6–1.8 g/kg during heavy training, and up to 2.2 g/kg when the goal is gaining muscle while limiting fat gain. Higher intakes also help preserve muscle in a calorie deficit and in older adults.
Spreading protein through the day
Muscle protein synthesis responds best to doses of roughly 0.3–0.4 g/kg per meal, which for most people means 20–40 g spread across three to five meals rather than one large serving. The per-meal row divides your daily range by four meals as a starting point. Total daily intake matters most, but even spacing makes it easier to use.
Frequently Asked Questions
Is a high protein intake safe for healthy kidneys?
For people with normal kidney function, intakes up to about 2.2 g/kg have shown no harmful effects in controlled studies. Anyone with existing kidney disease should set protein targets with their clinician.
Does body weight or lean mass matter?
Formulas for muscular athletes are often based on lean body mass, but for most people total weight gives a close-enough answer. If you carry a lot of body fat, aim toward the lower end of your range.
Do plant and animal proteins count the same?
Animal sources are complete, while most single plant proteins are lower in one or more essential amino acids. Eating a variety of plant sources across the day closes the gap, so the same g/kg target works for both styles.