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
Pounds in, kilograms under the hood
You weigh yourself in pounds, but protein targets are published in grams of protein per kilogram of bodyweight — that is how the RDA, the sports-nutrition position stands and essentially every study report it. Rather than make you do the math, the calculator converts your weight for you: pounds ÷ 2.205. A 180 lb person is about 82 kg, and that is the number the g/kg figure multiplies.
Grams per kilogram × bodyweight
Your goal sets the g/kg figure: 0.8 g/kg is the RDA minimum, about 1.2–1.6 g/kg for general fitness, 1.4–1.6 g/kg for endurance training, 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 around 1.2–1.6 g/kg 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. For a 180 lb person that threshold works out at about 24 g. Spreading protein evenly through the day tends to beat one big hit.
Worked example
A 180 lb adult building muscle at 1.8 g/kg: 180 lb ÷ 2.205 ≈ 82 kg, then 82 × 1.8 ≈ 147 g of protein a day. Split across 4 meals, that is about 37 g per meal — comfortably over both the ~24 g leucine threshold and the ~25–40 g per-meal window that maximizes the muscle-building response. In food terms, 147 g is roughly 17 oz of cooked chicken breast across the whole day, and about 588 calories (protein carries 4 calories per gram).
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. The figures below are per kilogram; the examples convert from pounds for you.
- Sedentary — 0.8 g/kg (RDA). The minimum to avoid deficiency in an inactive adult. About 65 g for a 180 lb 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. For a 155 lb person (about 70 kg) at 1.4 g/kg, that is roughly 98 g a day.
- Endurance training — about 1.4–1.6 g/kg. Runners, cyclists and triathletes need more than a sedentary adult to repair the damage of high training volume, though less than a lifter chasing size.
- Build muscle — 1.6–2.2 g/kg. Enough building blocks to add muscle when paired with resistance training and enough energy. A 180 lb person (about 82 kg) lands at roughly 131–180 g a day, or 147 g at the common 1.8 g/kg target.
- Fat loss (keep muscle) — 1.8–2.4 g/kg. Higher protein in a deficit preserves muscle and keeps you fuller. A 200 lb person (about 91 kg) at 2.0 g/kg is around 181 g a day. Consider basing this on a target or lean bodyweight if you carry a lot of fat.
- Older adult (50+) — about 1.2–1.6 g/kg. More protein than the RDA helps counter the muscle loss that comes with aging.
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 maximizes muscle protein synthesis. For a 180 lb person that threshold is around 24 g, and a 147 g daily target across four meals lands at about 37 g each — clear of it every time. 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?
Protein targets sound enormous until you map them to a plate. A 3 oz serving of cooked chicken breast — about the size of a deck of cards — carries roughly 26 g of protein, so 25–40 g is a 3–4 oz portion of chicken or fish. Other easy anchors: 3–4 eggs (about 6 g each), a 5 oz can of tuna (~25 g), a single-serve tub of Greek yogurt (~15–17 g), or a scoop of whey (~24 g). A full 147 g day is roughly 17 oz of cooked chicken spread across every meal — or, more realistically, a mix: a couple of eggs at breakfast, a chicken breast at lunch, a can of tuna and some yogurt as snacks, and fish at dinner. Plant-based eaters hit the same totals with tofu, tempeh, seitan, beans, lentils and soy milk, combining sources across the day and eating a little more overall, since most plant proteins are lower in leucine and not "complete" on their own.
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 a registered 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 the established dietary reference values plus mainstream sports-nutrition guidance. 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.
- Why kilograms, not pounds — the RDA and every position stand below are published per kilogram of bodyweight, so the calculator converts your weight (pounds ÷ 2.205) before applying the g/kg figure. The science is unchanged; only the unit on the input differs.
- RDA baseline — 0.8 g of protein per kilogram a day, the Recommended Dietary Allowance from the National Academies' Dietary Reference Intakes. It is the minimum to prevent deficiency in a sedentary adult, not an optimum.
- Nutrition Facts label — the Daily Value for protein is 50 g a day, a labeling reference tied to a 2,000-calorie diet. A "%DV" on a package is not a target for an active adult.
- Share of calories — the Dietary Reference Intakes set an Acceptable Macronutrient Distribution Range of 10–35% of daily calories from protein. Protein supplies 4 calories per gram.
- Active and athletic ranges — the joint position of the Academy of Nutrition and Dietetics and the American College of Sports Medicine on nutrition and athletic performance puts athletes at roughly 1.2–2.0 g/kg; the International Society of Sports Nutrition puts muscle building at about 1.4–2.0 g/kg, with common practice running up to 2.2 g/kg, and 1.8–2.4 g/kg when dieting to preserve muscle.
- Per meal — about 0.3 g/kg (roughly 25–40 g) to maximize muscle protein synthesis via the leucine threshold, spread across 3–5 meals.
- Older adults — intakes around 1.2–1.6 g/kg help counter age-related muscle loss (sarcopenia).
- Further guidance — CDC — health information and guidelines.
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 a registered 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, the kilogram equivalent of your weight in pounds, 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. Enter pounds; the conversion to kilograms happens for you.
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 maximizes 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 beans — 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 → Training zonesFind your max heart rate and zones.
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Protein to build muscle 180 lb ≈ 147 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), a 180 lb person (about 82 kg) needs around 147 g a day. Spread it across meals — roughly 37 g in each of four — 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 |
|---|---|
| 180 lb @ 1.8 | ≈147 g/day |
| Per meal | ≈37 g × 4 |
- Pair with Resistance training
- Above 2.2 Little extra
Protein when losing fat 200 lb ≈ 181 g/day
In a calorie deficit, higher protein — about 1.8–2.4 g/kg — protects muscle and keeps you fuller. A 200 lb person (about 91 kg) cutting might target around 2.0 g/kg, or 181 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 |
|---|---|
| 200 lb @ 2.0 | ≈181 g/day |
| Why higher | Protects muscle |
- Most filling Controls appetite
- Highest Thermic effect
Protein for general fitness 155 lb ≈ 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 155 lb person (roughly 70 kg) 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 |
|---|---|
| 155 lb @ 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 — about 65 g for a 180 lb 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 |
|---|---|
| 180 lb RDA | ≈65 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 — maximizes muscle protein synthesis, driven by the amino acid leucine. So spreading protein across 3–4 meals beats loading it all at dinner. A 180 lb person aiming for 147 g/day would take about 37 g at each of four meals, comfortably over the ~24 g 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? 147 g ≈ 17 oz of chicken
Protein targets sound big until you map them to food. 147 g of protein is about 17 oz of cooked chicken breast (a 3 oz serving has roughly 26 g), or 24 eggs, or a mix — say 2 eggs, a chicken breast, a can of tuna, a cup of Greek yogurt 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 | ~26 g per 3 oz |
|---|---|
| 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 | 65 g | 144 g a day, 36 g a meal |
| 70 kg at the RDA | 25 g | 56 g a day |
| A custom 2.2 g/kg overrides the goal | 80 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 is the minimum to avoid deficiency — about 65 g for a 180 lb 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. Because the guidelines are written per kilogram, convert your weight first (pounds ÷ 2.205) — 180 lb is about 82 kg — then multiply. 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. A 180 lb person is about 82 kg, so that is roughly 131–180 g, and a common target is 1.8 g/kg ≈ 147 g a day. Spread it across 3–5 meals of about 25–40 g each — 147 g over four meals is about 37 g apiece — 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?
In a calorie deficit, higher protein helps preserve muscle and keeps you fuller. Aim for about 1.8–2.4 g/kg. A 200 lb person is roughly 91 kg, so that is about 163–218 g a day, with 2.0 g/kg ≈ 181 g a common target. 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 — from the National Academies' Dietary Reference Intakes — is the minimum to prevent deficiency in a sedentary adult, not the amount that is optimal. It works out to about 65 g a day for a 180 lb person. The Nutrition Facts label's Daily Value is lower still at 50 g, because it is a labeling reference for a 2,000-calorie diet rather than a training target. If you exercize, are building or keeping muscle, are dieting, or are over about 50, most evidence points to 1.2–2.2 g/kg. Treat 0.8 g/kg as a floor, not a goal.
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 a 180 lb person that threshold is about 24 g, and a 147 g daily target split over four meals lands at roughly 37 g each, comfortably clear of it. 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)
- Centers for Disease Control and Prevention — 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.