Protein Calculator
Find your daily protein target based on your body weight and training situation, then see exactly how many servings of common foods get you there.
Your details
Recommendations by situation
| Situation | g per kg | Your range |
|---|
How to hit the target
| Food | Protein per serving | Servings needed |
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How much protein do you actually need?
protein calories = grams × 4
RDA baseline 0.8 g/kg · active 1.2 to 1.6 g/kg · muscle building 1.6 to 2.2 g/kg · dieting 2.0 to 2.4 g/kg
The official minimum of 0.8 grams per kilogram is set to prevent deficiency in sedentary adults, not to optimise training. Once you lift or run regularly, the evidence points to roughly double that, with the highest needs during a calorie deficit when protein has to do the extra job of protecting muscle you are not building. Spreading intake across three to five feedings of twenty to forty grams each is more effective than loading it all into one meal.
More is not always better
Beyond about 2.4 grams per kilogram there is little extra benefit for most people, and the calories are usually better spent on carbohydrate to fuel training. High intake is well tolerated by healthy kidneys, but if you have any kidney condition the target must be set by your doctor. If you carry a lot of body fat, calculating from lean mass rather than total weight gives a more sensible number.
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