Protein calculator
Get a daily protein target in grams based on your body weight and goal, plus a per-meal breakdown that makes it easier to actually hit.
Daily protein target
123–170 g
1.6–2.2 g per kg of body weight (higher end helps preserve muscle in a deficit). Split across 3–4 meals, that is roughly 31–57 g per meal.
If you carry a lot of extra body fat, basing the target on your goal weight is a reasonable alternative.
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How we calculate your protein target
The minimum RDA of 0.8 g per kg of body weight is set to prevent deficiency, not to support training or fat loss. Research on active adults generally supports higher intakes:
- Maintaining: about 1.2–1.6 g/kg (0.55–0.75 g per lb).
- Building muscle: about 1.6–2.0 g/kg (0.75–0.9 g per lb). Benefits appear to level off around 1.6 g/kg for many people, so the higher end is optional.
- Losing fat: about 1.6–2.2 g/kg (0.75–1 g per lb). Higher protein helps preserve lean mass in a calorie deficit and tends to make meals more filling.
If you have a lot of weight to lose, using your goal weight instead of your current weight gives a more realistic number.
How to hit it without living on shakes
Spread protein across three or four meals with roughly 25–40 g each. That is about a palm-sized portion of chicken, fish, tofu, or lean beef; a cup of Greek yogurt or cottage cheese; or three eggs plus egg whites. Our high protein meal plan for beginners has a simple day you can copy.
Who should be careful
If you have kidney disease or another medical condition, talk to your doctor before increasing protein. This tool is for healthy adults 18+ and is not medical advice.
Want to know how protein fits into a fat-loss plan? Read how much protein do I need to lose fat, and pair this number with the calorie calculator.
Frequently asked questions
How much protein do I need per day?
Most active adults do well with roughly 1.2–2.2 g per kg of body weight (0.55–1 g per lb), depending on whether they are maintaining, building muscle, or losing fat.
Can I eat too much protein?
For healthy adults, intakes up to about 2 g/kg are generally considered safe. People with kidney disease should follow their doctor's guidance.
Is it bad to get 50 g of protein in one meal?
No. Your body still digests and uses it. Spreading protein across meals is mainly helpful because it makes the daily total easier to reach and keeps you full.
Should I use current weight or goal weight?
If you are near a healthy weight, use current weight. If you have significant fat to lose, goal weight gives a more practical target.