Protein calculator for how much you need a day
Enter your weight and pick what fits you best. You get a daily protein range in grams and how much to eat per meal, from the research ranges in the table below. Nothing is saved and you don't need an account.
How much protein you need
Protein needs are set per kilogram of body weight. The calculator multiplies your weight by the range for your situation:
| Situation | g per kg | g per lb |
|---|---|---|
| Not exercising much | 0.8 to 1.0 | 0.36 to 0.45 |
| 65 or older | 1.0 to 1.2 | 0.45 to 0.54 |
| Exercising regularly | 1.4 to 2.0 | 0.64 to 0.91 |
| Building muscle | 1.6 to 2.2 | 0.73 to 1.00 |
| Losing fat while strength training | 1.8 to 2.4 | 0.82 to 1.09 |
Where each range comes from:
- Not exercising much: US Recommended Dietary Allowance of 0.8 (National Academies)
- 65 or older: PROT-AGE study group, 2013
- Exercising regularly: International Society of Sports Nutrition (ISSN), 2017
- Building muscle: Morton et al. meta-analysis, 2018
- Losing fat while strength training: ISSN, 2017: 2.3 to 3.1 g per kg of lean mass, converted to body weight
Worked example
A 160 lb (72.6 kg) person who lifts weights and wants to build muscle: 72.6 × 1.6 = 116 g and 72.6 × 2.2 = 160 g, so 116 to 160 g of protein a day. The middle of that range, 138 g, works out to about 35 g at each of four meals.
Protein in common foods
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, roasted, no skin | 3 oz (85 g) | 26 g |
| Cottage cheese, 2% fat | 1 cup (226 g) | 24 g |
| Lentils, boiled | 1 cup (198 g) | 18 g |
| Greek yogurt, plain, nonfat | 6 oz (170 g) | 17 g |
| Egg, whole | 1 large (50 g) | 6 g |
Values from USDA FoodData Central, rounded to the nearest gram.
Getting enough protein every day
- Put a protein food in every meal instead of making up the total at dinner.
- Keep easy options on hand: eggs, Greek yogurt, cottage cheese, canned beans or lentils.
- Plan meals for the week so the protein is already in your shopping list.
To set calories, carbs and fat as well, use the macro calculator. In the Affili-Fit app you log meals and see your protein, carbs, fat and calories against your goal for the day. Start the 7-day free trial.
These ranges are for healthy adults and are not medical advice. If you are pregnant, under 18 or have kidney disease, ask a doctor or registered dietitian for your target.
Common questions
How much protein do I need a day?
The minimum for healthy adults is 0.8 g per kg of body weight (0.36 g per lb), about 58 g for a 160 lb person. If you exercise regularly, 1.4 to 2.0 g per kg is a better target, and 1.6 to 2.2 g per kg if you are trying to build muscle.
How much protein should I eat per meal?
Spread it over the day. A 2018 review by Schoenfeld and Aragon suggests about 0.4 g per kg of body weight per meal across at least four meals for muscle growth, which is roughly 25 to 40 g a meal for most adults.
Is too much protein bad for you?
For healthy adults, intakes up to about 2 g per kg a day are well studied and considered safe. If you have kidney disease or reduced kidney function, ask your doctor before eating more protein.
Should I use my current weight or my goal weight?
Use your current weight if you are near a healthy weight. If you have a lot of weight to lose, use your goal weight, because protein needs follow lean mass, not body fat.
How much protein do I need to build muscle?
A 2018 meta-analysis by Morton and colleagues found gains in muscle from protein leveled off around 1.6 g per kg a day, with 2.2 g per kg as the upper end of the useful range. For a 160 lb person that is about 116 to 160 g a day, alongside strength training.
Keep reading
- Macro calculatorDaily calories plus grams of protein, carbs and fat for your goal.
- Meal planner with grocery listA week of meals for your calorie goal, and the shopping list sorted by aisle.
- Apps that pay you to work outHow fitness reward apps pay, and how Affili-Fit turns daily goals into local rewards.