Protein Intake Calculator

It depends on body weight and how active you are. Sedentary adults need about 0.8 g per kg (the RDA), lightly active people around 1.2 g/kg, and regular exercisers about 1.6 g/kg. People building muscle or dieting often aim for 2.0 to 2.2 g/kg.

Either works; this tool uses grams per kilogram and converts pounds for you (1 kg is about 2.2 lb). If you prefer pounds, the common athletic target of 1.6 to 2.2 g/kg is roughly 0.7 to 1.0 g per pound of body weight.

For muscle gain in a calorie surplus, around 1.6 to 2.2 g/kg is plenty, and this tool uses 2.0 g/kg. During fat loss the target goes slightly higher, near 2.2 g/kg, because more protein helps preserve muscle while you are eating fewer calories.

For healthy people, intakes up to roughly 2 g/kg or a bit more are well tolerated, and excess protein is mostly used for energy rather than stored as muscle. Very high intakes add calories without extra benefit. People with kidney disease should follow medical advice.

Muscle protein synthesis responds best to moderate doses spaced through the day. Aiming for about 20 to 40 g of protein across 3 to 4 meals usually beats eating most of it in a single sitting.

For most people current body weight works well. If you carry a lot of excess fat, basing protein on a target or lean body weight avoids an unrealistically high number; otherwise current weight is a fine starting point.