Protein Calculator: How Much Protein Do You Need Per Day?
The RDA for protein is 0.8 g per kg of body weight a day, about 0.36 g per pound, and the ISSN describes 1.4 to 2.0 g per kg for most people who exercise. Enter your weight below for your daily range and a per-meal target.
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Shop nowHow the protein calculator works
This protein calculator turns your body weight and activity level into a daily protein range in grams. Protein is made of amino acids, the building blocks your body uses for muscle, enzymes and recovery, so needs scale with your size and how hard you train.
For mostly sedentary adults, the calculator uses the Recommended Dietary Allowance of 0.8 g per kg of body weight a day. For people who exercise regularly, it uses 1.4 to 2.0 g per kg, the range the International Society of Sports Nutrition describes as sufficient for most exercising people. To convert, divide your weight in pounds by 2.2 to get kilograms. A 180 lb person (about 82 kg) lands at about 65 g a day at the RDA, or about 114 to 163 g when active.
The per-meal boxes split your target across 3 or 4 meals. Spreading protein through the day is a practical way to reach a higher target without huge portions.
Whole foods like eggs, Greek yogurt, fish, poultry, beans and tofu are easy anchors. If you train, creatine is a well-researched companion to a solid protein intake.
How it works
Protein is made of amino acids, the building blocks your body uses for muscle, enzymes and repair. Needs scale with body weight and activity.
The math: weight in lb / 2.2 = kg. Then kg x 0.8 g (RDA) for mostly sedentary people, or kg x 1.4 to 2.0 g for regular exercisers. Spreading it across 3 to 4 meals is a practical way to hit it.
What the research says
- The ISSN position stand describes 1.4 to 2.0 g/kg/day as sufficient for most exercising people, and notes the RDA of 0.8 g/kg/day. Read the study
Glossary
- Amino acids
- The 20 building blocks that make up proteins.
- g/kg/day
- Grams of protein per kilogram of body weight per day.
- RDA
- The intake that meets the needs of nearly all healthy people.
Frequently asked questions
How much protein do I need per day?
The RDA is 0.8 g per kg of body weight (about 0.36 g per lb). For regular exercisers, the ISSN describes 1.4 to 2.0 g per kg a day as sufficient for most people.
How much protein per pound of body weight?
The RDA works out to about 0.36 g per pound. The ISSN's 1.4 to 2.0 g per kg range for active people is roughly 0.64 to 0.91 g per pound.
How much protein should I eat per meal?
Divide your daily target by the number of meals you eat. The calculator shows splits for 3 and 4 meals.
Is 0.8 g/kg of protein enough?
The RDA meets the basic needs of nearly all healthy people. Research on exercising adults supports higher intakes to support muscle and recovery.
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- Creatine Monohydrate: The most researched creatine form, linked in studies to strength and brain energy.
- Complete Multivitamin: Everyday nutrient coverage in one daily serving.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. https://pmc.ncbi.nlm.nih.gov/articles/PMC5477153/
For information only, not medical advice.