Protein Calculator
Work out how much protein you need per day for your goal, from general health to building muscle, and see it split per meal with easy food examples.
One meal's worth looks like…
How much protein do you need?
The baseline recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, which is enough to prevent deficiency in inactive adults. Research on people who lift weights points to roughly 1.6 to 2.2 g/kg to support muscle growth, and the higher end helps hold on to muscle while you are in a calorie deficit.
| Goal | g per kg | g per lb |
|---|---|---|
| General health | 0.8 – 1.0 | 0.36 – 0.45 |
| Active / endurance | 1.1 – 1.4 | 0.5 – 0.64 |
| Build muscle | 1.6 – 2.2 | 0.73 – 1.0 |
| Fat loss, keep muscle | 1.6 – 2.4 | 0.73 – 1.1 |
Spread it across the day
Most people find it easier, and muscles seem to respond well, when protein is split into three to five meals of roughly 20 to 40 grams rather than one huge dinner. Read the full guide: how much protein you need to build muscle. Eating plant-based? See our vegan diet for weight loss tips.
Frequently asked questions
Is 1 gram of protein per pound too much?
For healthy adults who train hard it is at the high end of the useful range but generally considered safe. Most people building muscle do well between 0.7 and 1 g per pound.
Should I use my current weight or goal weight?
If you carry a lot of extra weight, base the calculation on your goal weight or a healthy weight for your height to avoid an unrealistically high number.
Can I get enough protein without supplements?
Yes. Powders are just convenient. Eggs, dairy, fish, poultry, tofu, tempeh, beans and lentils can cover your target.
Disclaimer: Results are estimates for healthy adults and are not medical advice.