Free tool
Daily protein intake calculator
Enter your body weight and pick a goal to see a daily protein range in grams, using the standard grams-per-kg bands doctors and dietitians commonly cite. Adjust either field; the result updates instantly. Nothing is stored or sent.
Estimated daily protein
Based on 1.2 to 1.6 g/kg body weight.
A general estimate using commonly cited grams-per-kg bands, not medical advice and not a diagnosis. It does not account for kidney or liver conditions, pregnancy, age-related needs or medication. Talk to a doctor or dietitian before making a significant change to your protein intake.
Common questions
How much protein should I eat per day?
It depends mainly on your body weight and how active you are. A commonly used starting point is around 0.8 grams per kg of body weight a day for a sedentary adult, 1.2 to 1.6 g/kg for someone who exercises regularly, and 1.6 to 2.2 g/kg for someone doing resistance training to build muscle. This tool multiplies your weight by the band for your goal to show a gram range.
What is the RDA for protein, and is it enough for active people?
The commonly cited RDA (Recommended Dietary Allowance) for protein is about 0.8 g/kg of body weight a day. It is set as a floor to prevent deficiency in a generally healthy, sedentary adult, not a target for someone training regularly. Sports nutrition research points to higher intakes, generally 1.2 g/kg and up, for people who exercise or want to build or preserve muscle.
Do I really need more protein to build muscle?
Higher protein intake, alongside resistance training, is consistently linked to better muscle gain and recovery in nutrition research. A commonly cited range for building muscle is 1.6 to 2.2 g/kg of body weight a day, spread across meals. Intake alone doesn’t build muscle: training stimulus, total calories, sleep and recovery all matter too.
Is eating a lot of protein safe?
For most healthy adults, intakes in the ranges shown here are considered generally safe. People with kidney disease, liver disease, or other conditions affecting protein metabolism may need a lower, doctor-guided intake, since the kidneys process protein’s waste products. This tool gives a general estimate from standard formulas. It is not medical advice and does not diagnose anything: talk to a doctor or dietitian for a target suited to your health history.
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