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Protein Calculator
Estimate your daily protein target in grams from your body weight. Choose the situation that fits — sedentary, over 65, training regularly or building muscle — and see the low and high end of the published range, the midpoint, and an even split across your meals.
- Low end of range
- 116 g
- High end of range
- 160 g
- Per meal
- 46 g
- Calories from that protein
- 552 kcal
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Formula
How to use it
- Enter your body weight in pounds or kilograms.
- Choose your situation, or pick Custom and enter grams per kilogram.
- Read the range and the midpoint, and divide across the meals you usually eat.
Worked examples
A 160 lb lifter building muscle, three meals a day
- Low end of range
- 116 g
- High end of range
- 160 g
- Daily protein (middle of range)
- 138 g
- Per meal
- 46 g
- Calories from that protein
- 552 kcal
A sedentary 70 kg adult at the RDA
- Daily protein (middle of range)
- 56 g
- Low end of range
- 56 g
- High end of range
- 56 g
Where the ranges come from
The Recommended Dietary Allowance for adults is 0.8 g per kg of body weight a day (about 0.36 g per pound) — the amount that covers basic needs for nearly all healthy adults, not a target for athletes.
For people who train, the joint position of the American College of Sports Medicine and dietetic associations is 1.2 to 2.0 g per kg. Research on resistance training finds muscle gain levelling off around 1.6 g per kg, with up to 2.2 g per kg sometimes used. For adults over 65, expert groups commonly suggest 1.0 to 1.2 g per kg to help preserve muscle.
People with kidney disease are often advised to limit protein, so check before raising yours. This is an estimate for general information, not medical advice. Talk to a doctor or other qualified clinician before making health decisions based on it.
Questions people ask
How much protein do I need per day?
At the RDA of 0.8 g per kg, a 160 lb (72.6 kg) adult needs about 58 g a day. The same person aiming to build muscle at 1.6 to 2.2 g per kg would eat about 116 to 160 g.
How many grams of protein per pound of body weight?
The RDA works out to about 0.36 g per pound. The muscle-building range of 1.6 to 2.2 g per kg is about 0.7 to 1.0 g per pound.
Should I use my current weight or goal weight?
The published figures are per kilogram of actual body weight. If you carry a lot of excess weight, using a goal or reference weight gives a more sensible target than your current weight.