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- Protein Calculator: How Much Protein Do You Need?
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Protein Calculator: How Much Protein Do You Need?
This protein calculator gives you a daily protein range in grams, based on your body weight and goal, plus a per-meal target if you spread it across four meals or snacks. It takes your weight and one choice.
Journals that use this number
Every number calculated by code from published formulas.
- High-protein fat-loss meal planfrom €19Enter your body, activity and food preferences and get a printable journal with your calorie, protein and fibre targets, 14 days of portion-sized menus, weekly shopping lists and a 4-week habit tracker.
- 12-week gym plan for womenfrom €19Answer a few questions about your experience, schedule and gym, and get a printable 12-week journal with every exercise, set, rep and effort level chosen for you, plus logs that tell you exactly when to add weight.
- Menopause strength training planfrom €19Your journal sets your sessions, phases, protein and steps from your age, weight, experience and health flags, then gives you 12 weeks of workouts to tick off, with a log for lifts, sleep and symptoms.
- GLP-1 muscle-protection planfrom €19Your journal turns your height, weight, appetite and training set-up into a daily protein number, a per-meal target and a 12-week strength plan you tick off week by week, alongside your prescriber's care.
How it's calculated
Protein needs scale with body weight, so the calculator multiplies your weight in kilograms by an evidence-based range for your goal: 0.8–1.2 g/kg for general health, 1.6–2.2 g/kg for losing fat while keeping muscle or for building muscle, 1.2–1.6 g/kg for endurance training, and 1.2–1.5 g/kg for adults aged 65 and over. Results are rounded to the nearest 5 g.
0.8 g/kg is the long-standing minimum to avoid deficiency in healthy adults, not the optimum for active people. When you train hard or eat in a calorie deficit, higher intakes help you keep and build muscle and keep you fuller. Older adults respond less strongly to protein, a phenomenon called anabolic resistance, which is why their range starts higher than the general one.
The per-meal figure takes the middle of your range and divides it across four eating occasions. Spreading protein fairly evenly, with roughly 20–40 g per meal for most adults, appears to support muscle better than eating most of it at dinner. Good sources include meat, fish, eggs, dairy, tofu, tempeh, legumes and protein powder if it helps you hit the number.
One limit: if you carry a lot of body fat, multiplying total body weight can overstate your needs. In that case, base the calculation on your goal weight, or a weight that would put you near the top of the healthy BMI range. The BMI calculator shows that range for your height.
If you have chronic kidney disease, or have been told to limit protein, do not raise your intake without talking to your doctor or a renal dietitian. For people with healthy kidneys, intakes in these ranges are considered safe. To build these numbers into daily meals, see the high-protein meal plan or, if you are in midlife, menopause strength training.
| Goal | g per kg per day | Example at 60 kg | Example at 80 kg |
|---|---|---|---|
| General health | 0.8–1.2 | 50–70 g | 65–95 g |
| Lose fat, keep muscle | 1.6–2.2 | 95–130 g | 130–175 g |
| Build muscle | 1.6–2.2 | 95–130 g | 130–175 g |
| Endurance training | 1.2–1.6 | 70–95 g | 95–130 g |
| Age 65+ (healthy ageing) | 1.2–1.5 | 70–90 g | 95–120 g |
Frequently asked questions
How much protein do I need a day?
Most healthy adults need at least 0.8 g of protein per kg of body weight a day, but active people usually do better with more. If you strength train or are losing fat, aim for about 1.6–2.2 g/kg; for endurance training, 1.2–1.6 g/kg; and over 65, 1.2–1.5 g/kg. A 70 kg person building muscle would aim for roughly 110–155 g.
How much protein do I need to build muscle?
To build muscle, aim for about 1.6–2.2 g of protein per kg of body weight a day, combined with progressive strength training. Around 1.6 g/kg covers most people; going towards 2.2 g/kg is a reasonable safety margin, especially in a calorie deficit. Spread it over three to five meals with roughly 20–40 g each.
How much protein should I eat to lose weight?
When losing weight, aim for the higher end, about 1.6–2.2 g per kg of body weight. Higher protein helps you keep muscle while in a calorie deficit and tends to keep you fuller between meals. If you have a lot of weight to lose, base the calculation on your goal weight rather than your current weight to keep the target realistic.
Is too much protein bad for your kidneys?
For people with healthy kidneys, research has not shown that the protein intakes used for training, up to about 2.2 g/kg, cause kidney damage. It is different if you already have kidney disease: high protein can add strain, and many people are advised to limit it. If you have kidney problems or diabetes, check with your doctor before increasing protein.
How much protein can your body absorb in one meal?
Your body absorbs virtually all the protein you eat; the question is how much it uses for muscle building at once. Around 20–40 g per meal seems to maximise that response for most people, with larger meals still useful, just less efficiently. Spreading protein over several meals is a practical way to make the most of your daily total.
Do older adults need more protein?
Yes. Expert groups recommend at least 1.0–1.2 g per kg a day for adults over 65, and more for those who are active, compared with the general 0.8 g/kg minimum, because ageing muscles respond less strongly to protein. This calculator uses 1.2–1.5 g/kg. With strength training, it helps slow age-related muscle loss. People with kidney disease should check with a doctor first.
Can I get enough protein on a vegetarian or vegan diet?
Yes, with some planning. Tofu, tempeh, seitan, lentils, beans, edamame, dairy, eggs (for vegetarians) and soy or pea protein powder can cover even high targets. Plant proteins are often slightly less digestible and lower in some amino acids, so aiming for the upper end of your range and eating a variety of sources helps.
Other calculators
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- Body Fat Calculator: US Navy Tape-Measure Method
- Water Intake Calculator: How Much Water Should You Drink?
- BMI Calculator with Waist-to-Height Ratio
General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.