Free Protein Intake Calculator: How Much Protein Per Day?
Pick your goal and body weight to get an evidence-based daily protein range in grams, split per meal.
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About this calculator
Protein supports muscle repair, enzymes, immune function and fullness. The official minimum (the RDA) is 0.8 g per kg of body weight, but that is designed to prevent deficiency, not to optimise muscle, recovery or healthy ageing.
This calculator gives a range, not a single number, because the evidence supports a band. Aim for the lower end if you are unsure and the upper end during hard training or a calorie deficit.
How it works
Protein range (g/day) = body weight (kg) × g per kg for your goal
| Goal | g per kg per day |
|---|---|
| General health | 0.8–1.0 |
| Active lifestyle | 1.2–1.6 |
| Build muscle | 1.6–2.2 |
| Fat loss while training | 1.8–2.4 |
| Adults over 65 | 1.0–1.5 |
How to read your result
Spread protein across meals, aiming for roughly 0.25–0.4 g per kg per meal (about 20–40 g) to support muscle protein synthesis. If you are overweight, many dietitians base the calculation on a goal or healthy weight rather than current weight.
Worked example
A 70 kg person doing strength training and eating 4 meals a day.
| Daily protein range | 112–154 g/day 1.6–2.2 g per kg of body weight |
| Per meal | 28–39 g Spread across 4 meals |
| Protein-calorie share | 448–616 kcal At 4 kcal per gram |
Frequently asked questions
How much protein do I need per day?
Sedentary adults need at least 0.8 g per kg. Regular exercisers do better on 1.2–1.6 g per kg and people building muscle on 1.6–2.2 g per kg.
Is too much protein bad for the kidneys?
In people with healthy kidneys, intakes within these ranges have not been shown to cause kidney damage. People with existing kidney disease should follow their clinician's advice.
Do I need protein powder?
No. Powder is a convenience. Whole foods such as eggs, dairy, meat, fish, lentils, tofu and tempeh can cover your target.
Should I use my current weight or goal weight?
For people near a healthy weight, use current weight. If you carry a lot of excess fat, a goal weight gives a more sensible target.
Limitations and when not to use
Not for people with kidney disease, liver disease or inherited metabolic disorders, or during pregnancy and breastfeeding without clinician guidance.
Sources and references
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of protein supplementation on resistance training-induced gains. Br J Sports Med 2018;52:376–384.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). J Am Med Dir Assoc 2013;14:542–559.
Last updated: 2026-10-09