Protein Intake Calculator

How much protein you actually need depends on your body, your training, and what you're trying to achieve, and getting that number right supports muscle growth, weight management, and general health. Your activity level and goals shape the figure as much as your weight does.

The calculator converts your weight from pounds to kilograms and multiplies it by a protein factor. Your goal sets the base: 0.8 g/kg to maintain, which is the adult RDA; 1.2 g/kg to lose fat; 1.6 g/kg to build muscle; and 2.0 g/kg for athletes. Activity then adjusts it: Light and Moderate add nothing, Active adds 0.1 g/kg and Very Active adds 0.2 g/kg. The daily total is divided by the 3, 4 or 5 meals you choose. For comparison, the International Society of Sports Nutrition (ISSN), in its 2017 position stand, calls 1.4-2.0 g/kg a day sufficient for most exercising people.

Active people and anyone chasing real body-composition change routinely take in too little protein, which blunts their results. At the other extreme, the ISSN's review found no sign of kidney or liver harm from high intakes in healthy, exercising people, but people with kidney failure benefit from protein-restricted diets, so anyone with kidney disease should check with a doctor before raising intake. Source quality counts too, so favor complete proteins and spread your total across the day; the ISSN suggests doses of 20-40 g every 3-4 hours.