Protein Intake Calculator
Find your daily protein target in grams — whether you're sedentary, training hard, or cutting weight and want to keep muscle.
Per day
120 g
Per meal (×4)
30 g
Per lb body weight
0.7 g/lb
Formula
1.2–2.2 g protein per kg body weight (0.5–1.0 g per lb)How to use the Protein Intake Calculator
- 1Enter your body weight
- 2Choose your goal and activity level
- 3See your daily target in grams and per-meal amounts
Frequently Asked Questions
How much protein do I need?
The RDA is 0.8 g/kg, but active people do better with 1.4–2.0 g/kg, and those cutting weight or over 60 with up to 2.2 g/kg.
Is too much protein harmful?
For healthy people, up to about 2.2 g/kg/day is safe. People with kidney disease should consult a doctor first.