Protein Intake Calculator

The minimum to avoid deficiency (RDA) is 0.8 g per kg of body weight. Active people, those building or preserving muscle, and older adults benefit from more — commonly 1.2–2.2 g/kg (roughly 0.55–1.0 g per pound). This calculator picks a range from your goal and activity.

It multiplies your body weight by a grams-per-kilogram factor that matches your goal: about 0.8 g/kg for sedentary maintenance, 1.2–1.6 g/kg for general activity, 1.6–2.0 g/kg for building muscle, and up to about 2.2 g/kg when cutting to preserve lean mass.

Research supports roughly 1.6–2.2 g of protein per kg of body weight per day (about 0.7–1.0 g per pound) for maximizing muscle growth alongside resistance training. Eating more than that offers little extra benefit for most people.

For healthy people, high protein intakes well above the RDA are generally safe. Very high intakes aren't more effective and can crowd out other nutrients. People with kidney disease should follow medical advice on protein limits.

Lean meat, poultry, fish, eggs, Greek yogurt, cottage cheese, milk, tofu, tempeh, edamame, lentils, beans, and protein powder are all efficient sources. Spreading protein across 3–4 meals of 20–40 g each supports muscle synthesis.