Protein Intake Calculator
A daily protein target from bodyweight and goal — grams per day, per meal, and the leucine threshold that triggers muscle protein synthesis — with rough food equivalents at the deeper level.
Protein needs scale with bodyweight: the adult RDA is 0.
How the protein intake calculator works
Protein needs scale with bodyweight: the adult RDA is 0.8 g per kg, general training 1.4, endurance 1.5, building muscle 1.8, and a fat-loss phase that keeps muscle about 2.0 g/kg. The target is bodyweight × that factor; per meal it is the target divided by the number of meals, and each meal should carry roughly 0.3 g/kg to trigger muscle protein synthesis. A custom g/kg overrides the goal.
Formula: Protein (g/day) = bodyweight (kg) × g/kg for the goal · per meal = ÷ meals · leucine threshold ≈ 0.3 g/kg
How your protein target is worked out
Grams per kilogram × bodyweight
Protein targets are set in grams of protein per kilogram of bodyweight a day. The calculator takes your weight and multiplies it by a g/kg figure chosen by your goal: 0.8 g/kg is the RDA minimum, about 1.2–1.6 g/kg for general fitness, 1.6–2.2 g/kg to build muscle, and 1.8–2.4 g/kg when losing fat and trying to keep muscle. Older adults (50+) sit at the higher end to protect against age-related muscle loss. You can also enter a custom g/kg to override the goal.
Split across your meals
It then divides your daily total by your number of meals. To make the most of each meal for muscle, aim for about 0.3 g/kg — roughly 25–40 g of protein per meal, enough to cross the "leucine threshold" that switches on muscle protein synthesis. Spreading protein evenly through the day tends to beat one big hit.
Worked example
An 80 kg adult building muscle at 1.8 g/kg: 80 × 1.8 ≈ 144 g of protein a day. Split across 4 meals, that is about 36 g per meal — comfortably over the ~25–40 g per-meal target that maximises the muscle-building response.
This is general guidance, not medical advice. Everyone's needs differ, and existing conditions matter: anyone with kidney disease should speak to a doctor before raising protein, and protein needs in pregnancy differ. Treat the number as a sensible target to aim near, then adjust to how you train, recover and feel.
How much you needHow much protein you need — by goal
There is no single number that fits everyone. The right target depends on what you are training for, so pick the range that matches your goal and multiply by your bodyweight.
- Sedentary — 0.8 g/kg (RDA). The minimum to avoid deficiency in an inactive adult. About 64 g for an 80 kg person.
- General fitness — 1.2–1.6 g/kg. A solid range if you train a few times a week and want to stay healthy and lean.
- Endurance training — around 1.5 g/kg. Enough to support repair and recovery from regular running, cycling or swimming.
- Build muscle — 1.6–2.2 g/kg. Enough building blocks to add muscle when paired with resistance training and enough energy.
- Fat loss (keep muscle) — 1.8–2.4 g/kg. Higher protein in a deficit preserves muscle and keeps you fuller. Consider basing this on a target or lean bodyweight if you carry a lot of fat.
- Older adult (50+) — 1.2–1.6 g/kg. More protein helps counter the muscle loss that comes with ageing.
For most people the sweet spot for training and body composition sits somewhere between 1.6 and 2.2 g/kg. Going much higher rarely adds benefit for muscle, though it is generally safe for healthy kidneys.
Per meal, timing & staying safeProtein per meal, timing and staying safe
Aim for 25–40 g per meal
To make the most of each meal, aim for about 0.3 g/kg — roughly 25–40 g of protein — enough to cross the leucine threshold that maximises muscle protein synthesis. For an 80 kg person that is around 30–35 g per meal across 3–4 meals. Going far above ~40 g in one sitting adds little extra muscle-building benefit, so spread protein through the day rather than loading it all at dinner.
How much food is that?
As a rough guide, 25–40 g of protein is about 120–150 g of cooked chicken or fish, 3–4 eggs plus a serving of dairy, a large tub of Greek yoghurt, or a couple of scoops of tinned tuna or pulses with a protein source. Scaled up to a full day, a 144 g target is roughly 465 g of chicken breast (about 31 g of protein per 100 g), around 24 eggs at ~6 g each, or about 6 scoops of whey at ~24 g a scoop — which is why most people mix sources rather than lean on one. Plant-based eaters can hit the same targets with tofu, tempeh, pulses, soya milk and a wider spread of foods.
Protein in calories
Protein supplies 4 kcal per gram, so a 144 g daily target is about 576 kcal of your day's energy — worth knowing when you are fitting protein into a calorie budget.
Is high protein safe?
For people with healthy kidneys, higher protein intakes in the ranges above are considered safe. However, anyone with kidney disease should get medical advice before increasing protein, and protein needs during pregnancy differ — follow your doctor's or dietitian's advice. This tool is a general planning estimate, not a prescription.
Frequently asked Frequently asked questions
Where these figures come from
The method here reflects mainstream sports-nutrition guidance, not a country-specific rule. The grams-per-kilogram ranges and the per-meal figure are common planning numbers; individual needs vary widely, so treat every number as a starting point.
- RDA baseline — 0.8 g of protein per kilogram of bodyweight a day, the minimum to prevent deficiency in a sedentary adult. It is a floor, not a target for active people.
- Active and muscle-building ranges — commonly 1.2–1.6 g/kg for general fitness, about 1.5 g/kg for endurance training, 1.6–2.2 g/kg to build muscle, and 1.8–2.4 g/kg when dieting to preserve muscle.
- Per meal — about 0.3 g/kg (roughly 25–40 g) to maximise muscle protein synthesis via the leucine threshold, spread across 3–5 meals.
- Older adults — 1.2–1.6 g/kg helps counter age-related muscle loss (sarcopenia).
- Energy value — protein provides 4 kcal per gram.
- Food equivalents — chicken breast about 31 g of protein per 100 g, eggs about 6 g each, a typical whey scoop about 24 g.
- Further guidance — NHS — health A to Z and live well guidance.
Last checked: July 2026. This is a general planning estimate, not medical advice. Needs vary with body size, activity, goal and health. Anyone with kidney disease should get medical advice before raising protein, and protein needs in pregnancy differ — follow your doctor's or dietitian's advice.
Understanding your resultSelect the question that matches where you are right now.
The headline number is your estimated daily protein target in grams, based on your bodyweight and goal. The breakdown shows the g/kg figure used, your total grams a day, and how much protein to aim for in each meal.
What to do with itUse it as a daily target to aim near, spread across your meals rather than all at once. Aim for about 25–40 g of protein per meal to make the most of each one.
What it is notIt is not medical advice or a fixed prescription. It does not account for kidney disease, pregnancy or medical conditions. If you have kidney disease, get medical advice before raising protein.
Total energy still mattersProtein builds muscle only alongside resistance training and enough total energy. On its own, more protein won't add muscle or melt fat.
Three things move your daily protein target the most: your bodyweight, your goal, and how you split it across meals.
BodyweightThe target scales straight off your weight — the heavier you are, the more grams a day at the same g/kg figure.
GoalYour goal sets the g/kg figure, from 0.8 g/kg at rest up to 2.2 g/kg to build muscle or 2.4 g/kg when dieting to keep muscle.
Meals per daySplitting your total into 3–5 meals of about 25–40 g each helps you cross the per-meal threshold that maximises muscle protein synthesis.
A few simple habits make hitting your protein target easy without overthinking it.
Anchor every mealBuild each meal around a protein source — meat, fish, eggs, dairy, tofu or pulses — so you reach 25–40 g without trying too hard.
Spread it outEven portions across the day beat one huge serving, since there is a ceiling on how much muscle-building each meal drives.
Train the musclePair your protein with resistance training. The training is the signal; protein just supplies the building blocks.
Protein is one piece of the picture. Explore the rest of your health numbers with these related calculators.
Daily energySee how many calories you need each day.
Calorie calculator → Body compositionEstimate your body fat percentage.
Body fat calculator → Healthy weightCheck where your weight sits on the BMI scale.
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Protein to build muscle 80 kg ≈ 144 g/day
To build muscle, research supports about 1.6–2.2 g of protein per kg of bodyweight daily. At the middle of that range (1.8 g/kg), an 80 kg person needs around 144 g a day. Spread it across meals — roughly 36 g in each of four meals — and pair it with resistance training, which is what actually signals muscle growth. Going much above ~2.2 g/kg gives little extra benefit for most people.
| Range | 1.6–2.2 g/kg |
|---|---|
| 80 kg @ 1.8 | ≈144 g/day |
| Per meal | ≈36 g × 4 |
- Pair with Resistance training
- Above 2.2 Little extra
Protein when losing fat 90 kg ≈ 180 g/day
In a calorie deficit, higher protein — about 1.8–2.4 g/kg — protects muscle and keeps you fuller. A 90 kg person cutting might target around 2.0 g/kg, or 180 g a day. Protein is the most satiating macronutrient and has the highest thermic effect (your body burns more digesting it), so a higher intake makes a diet easier to stick to and helps ensure the weight you lose is fat, not muscle.
| Range | 1.8–2.4 g/kg |
|---|---|
| 90 kg @ 2.0 | ≈180 g/day |
| Why higher | Protects muscle |
- Most filling Controls appetite
- Highest Thermic effect
Protein for general fitness 70 kg ≈ 98 g/day
If you train a few times a week but aren't chasing maximum muscle, around 1.2–1.6 g/kg is plenty — about 98 g a day for a 70 kg person at 1.4 g/kg. That's well above the basic RDA of 0.8 g/kg (which prevents deficiency but isn't optimal for active people), and easily reached through normal meals with a protein source at each. No shakes required unless they're convenient.
| Range | 1.2–1.6 g/kg |
|---|---|
| 70 kg @ 1.4 | ≈98 g/day |
| vs RDA | 0.8 g/kg |
- RDA Avoids deficiency
- Active Needs more
Is the 0.8 g/kg RDA enough? Enough to survive, not thrive
The official RDA is 0.8 g of protein per kg — 64 g for an 80 kg adult. But that's the minimum to prevent deficiency in sedentary people, not the optimum for anyone active, older or trying to change their body. Almost every sports-nutrition body recommends more (1.2–2.2 g/kg) for training adults, and older adults benefit from 1.2–1.6 g/kg to fight age-related muscle loss. Treat 0.8 as a floor, not a target.
| RDA | 0.8 g/kg |
|---|---|
| 80 kg RDA | 64 g |
| Active target | 1.2–2.2 g/kg |
- Sedentary min 0.8
- Older adults 1.2–1.6
How much protein per meal? ~0.3 g/kg to build muscle
For muscle growth, per-meal dose matters, not just the daily total. About 0.3 g/kg per meal — roughly 25–40 g for most people — maximises muscle protein synthesis, driven by the amino acid leucine. So spreading protein across 3–4 meals beats loading it all at dinner. An 80 kg person aiming for 144 g/day would take about 36 g at each of four meals, comfortably over the threshold each time.
| Per meal | ~0.3 g/kg |
|---|---|
| Typical | 25–40 g |
| Spread over | 3–4 meals |
- Leucine Triggers MPS
- Even spread Beats one big hit
How much food is that? 144 g = ~465 g chicken
Protein targets sound big until you map them to food. 144 g of protein is about 465 g of cooked chicken breast, or 24 eggs, or a mix — say 2 eggs, a chicken breast, a tin of tuna, a tub of Greek yoghurt and a scoop of whey across the day. Animal sources are 'complete' (all essential amino acids); plant eaters can hit the same totals by combining sources and eating a bit more overall.
| Chicken | 31 g/100 g |
|---|---|
| Eggs | ~6 g each |
| Whey scoop | ~24 g |
- Whole foods First
- Plant-based Combine sources
Worked examples
| Inputs | Daily protein target | Note |
|---|---|---|
| 80 kg, building muscle, 4 meals | 144 g | 144 g a day, 36 g a meal |
| 70 kg at the RDA | 56 g | 56 g a day |
| A custom 2.2 g/kg overrides the goal | 176 g | 176 g a day |
FAQFrequently asked questions
How much protein do I need a day?
It depends on your goal and bodyweight. The RDA of 0.8 g per kilogram of bodyweight is the minimum to avoid deficiency — about 64 g for an 80 kg adult. Most active people do better higher: around 1.2–1.6 g/kg for general fitness, 1.6–2.2 g/kg to build muscle, and 1.8–2.4 g/kg when losing fat and trying to keep muscle. Multiply the g/kg figure by your weight in kilograms to get grams a day. This is general guidance, not medical advice.
How much protein to build muscle?
For building muscle, aim for roughly 1.6–2.2 g of protein per kilogram of bodyweight a day. For an 80 kg person that is about 128–176 g, so a common target is around 1.8 g/kg ≈ 144 g a day. Spread it across 3–5 meals of about 25–40 g each, and pair it with resistance training and enough total energy — protein alone won't build muscle without the training stimulus.
How much protein when losing weight?
When you are in a calorie deficit, higher protein helps preserve muscle and keeps you fuller. Aim for about 1.8–2.4 g/kg — roughly 144–192 g a day for an 80 kg person. If you are carrying more body fat, basing the figure on a target or lean bodyweight avoids over-estimating. Combine it with resistance training so the weight you lose is fat rather than muscle.
Is the 0.8 g/kg RDA enough?
The 0.8 g/kg RDA is set as the minimum to prevent deficiency in a sedentary adult, not the amount that is optimal. If you exercise, are building or keeping muscle, are dieting, or are over about 50, most evidence points to eating more — commonly 1.2–2.2 g/kg. So 0.8 g/kg is "enough" to avoid a shortfall, but usually below what best supports training and healthy ageing.
How much protein per meal?
To make the most of each meal for muscle, aim for about 0.3 g of protein per kilogram of bodyweight — roughly 25–40 g for most adults — enough to cross the "leucine threshold" that switches on muscle protein synthesis. For an 80 kg person that is around 30–35 g per meal across 3–4 meals. Going far above ~40 g in one sitting adds little extra muscle-building benefit, so spreading protein through the day beats one big hit. Sources
The sources behind this calculator
- Mifflin MD et al., "A new predictive equation for resting energy expenditure in healthy individuals", Am J Clin Nutr 1990 — the BMR equation used here
- World Health Organization — Waist circumference and waist–hip ratio (2008 expert consultation) — waist-to-hip cut-offs
- Tanaka H, Monahan KD, Seals DR, "Age-predicted maximal heart rate revisited", J Am Coll Cardiol 2001 — 208 − 0.7 × age
- Nathan DM et al., "Translating the A1C assay into estimated average glucose values" (ADAG), Diabetes Care 2008 — eAG = 28.7 × A1c − 46.7
- Mosteller RD, "Simplified calculation of body-surface area", N Engl J Med 1987 — BSA = √(height × weight / 3600)
- NHS — national health guidance
Last checked: September 2026. The equations are fixed by their published papers and do not change with tax years or regulations; the thresholds quoted in verdicts name the body that set them.