How much protein do I need per day?

The minimum (RDA) is 0.8 g per kg of weight, but that is only a threshold against deficiency. Most active adults do better on 1.2–1.6 g/kg; for muscle gain 1.6–2.2 g/kg; for weight loss up to 2.0–2.4 g/kg to preserve muscle. The calculator computes your range by weight, activity and goal.

How do I calculate protein from body weight?

Multiply your weight in kg by the target g/kg. For example, at 70 kg and a muscle-gain goal (1.6–2.2 g/kg) that is 112–154 g of protein per day. The calculator does this instantly and adds how much to hit per meal.

Is high protein bad for the kidneys?

For healthy kidneys, higher protein is not dangerous — this is supported by research. Protein needs to be restricted only in established chronic kidney disease, and there a doctor sets the target. If your kidneys are healthy, 1.6–2.2 g/kg is safe.

How much protein is absorbed per meal?

The body effectively uses about 25–40 g of protein per meal for a muscle-building stimulus; excess is not "wasted", but it is better to split protein across 3–4 meals through the day. That is why the calculator also shows a per-meal amount.

Do older adults need more protein?

Yes. After 65 the requirement is higher (at least 1.0–1.2 g/kg) — this protects against age-related loss of muscle mass (sarcopenia). Strength training matters too, otherwise protein works less well.

Daily protein intake calculator

Enter your weight, activity level and goal — the calculator gives your daily protein target in grams and how much to hit per meal. Protein needs are a range: the minimum against deficiency starts at 0.8 g/kg, but with training, muscle gain and weight loss in a deficit you need noticeably more.

Calculate protein intake

Enter weight, activity and goal — your protein target appears instantly.

How much protein you need (g per kg)

Evidence-based guides for adults. The exact figure depends on your goal, training and age.

Situation	Protein, g/kg/day
Minimum (RDA), sedentary	0.8
Health and light activity	1.0–1.4
Muscle gain, regular training	1.6–2.2
Weight loss (preserve muscle)	1.6–2.4

How much protein you need per day

The official minimum (RDA) is 0.8 g of protein per kg of body weight per day. But that is a threshold that merely prevents deficiency in a sedentary person, not an optimum. For health, satiety and preserving muscle, most adults do better on 1.2–1.6 g/kg.

With regular strength training and muscle gain, the evidence-based range is 1.6–2.2 g/kg. When losing weight in a calorie deficit, protein is kept high (up to 2.0–2.4 g/kg) so that fat is lost rather than muscle.

Why protein is counted per kilogram

Protein need is proportional to body mass, so it is convenient to express it in grams per kilogram. In people with a lot of fat, counting by total weight overstates the need — then it is more accurate to count by lean (muscle) mass. Enter your body fat percentage and the calculator shows that guide.

Distribution matters too: the body uses protein better when it is spread evenly across 3–4 meals of 25–40 g than when it is all eaten at once.

Protein, age and kidneys

After 60–65 the protein requirement rises: it protects against age-related muscle loss (sarcopenia), so older adults are advised to get at least 1.0–1.2 g/kg. Higher protein does not harm healthy kidneys.

The exception is established chronic kidney disease: there protein is often restricted instead, and a doctor sets the target. If you have kidney disease, do not increase protein without medical advice.

Frequently asked questions

The minimum (RDA) is 0.8 g per kg of weight, but that is only a threshold against deficiency. Most active adults do better on 1.2–1.6 g/kg; for muscle gain 1.6–2.2 g/kg; for weight loss up to 2.0–2.4 g/kg to preserve muscle. The calculator computes your range by weight, activity and goal.
Multiply your weight in kg by the target g/kg. For example, at 70 kg and a muscle-gain goal (1.6–2.2 g/kg) that is 112–154 g of protein per day. The calculator does this instantly and adds how much to hit per meal.
For healthy kidneys, higher protein is not dangerous — this is supported by research. Protein needs to be restricted only in established chronic kidney disease, and there a doctor sets the target. If your kidneys are healthy, 1.6–2.2 g/kg is safe.
The body effectively uses about 25–40 g of protein per meal for a muscle-building stimulus; excess is not "wasted", but it is better to split protein across 3–4 meals through the day. That is why the calculator also shows a per-meal amount.
Yes. After 65 the requirement is higher (at least 1.0–1.2 g/kg) — this protects against age-related loss of muscle mass (sarcopenia). Strength training matters too, otherwise protein works less well.

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This calculator is for informational reference. In kidney or liver disease and in pregnancy, protein targets are set by a doctor.