AI-generated imageFree tools · Updated 2026-10-22
Protein calculator
Most adults need at least 0.8 grams of protein per kilogram of body weight a day. If you exercise regularly, aim for about 1.4 to 2.0 grams per kilogram, and if you lift to build muscle, about 1.6 grams per kilogram gets most of the benefit. Enter your weight and goal to see your range in grams.
123 to 170 grams of protein a day
About 31 to 42 grams at each of 4 meals.
Losing fat? Aim for the top of the range. It helps protect muscle while you eat less.
Where the numbers come from
The 0.8 grams per kilogram figure is the official minimum to avoid deficiency for most adults. It isn't a target for people who train. The International Society of Sports Nutrition recommends 1.4 to 2.0 grams per kilogram for people who exercise.
For building muscle, a 2018 meta-analysis of 49 studies found the benefit levels off around 1.6 grams per kilogram a day, with an upper estimate of about 2.2. While losing fat, lean lifters in studies kept more muscle when protein sat at the top of that range.
Spread it across the day
Your daily total matters most. Splitting it across 3 or 4 meals, each with a solid serving of protein, is an easy way to get there and may help a little more than one big meal.
Easy ways to hit your number
- Start breakfast with eggs, Greek yogurt, cottage cheese or smoked salmon.
- Build lunch and dinner around a palm-sized or bigger portion of meat, fish, tofu or beans.
- Keep a high-protein snack on hand, like jerky or edamame.
- Check the label: the protein per serving tells you more than the front of the box.
Also asked
How much protein do I need a day?
The minimum for most adults is 0.8 grams per kilogram of body weight. People who exercise regularly do better with about 1.4 to 2.0 grams per kilogram, and people lifting to build muscle see most of the benefit by about 1.6 grams per kilogram.
How much protein is that in pounds?
Divide by 2.2 to get grams per pound. So 1.6 grams per kilogram is about 0.73 grams per pound, and 2.2 grams per kilogram is 1 gram per pound.
Can I eat too much protein?
For healthy adults, intakes up to about 2.2 grams per kilogram are well studied. If you have kidney disease or another condition, ask your doctor what is right for you before raising your protein.
Do I need protein shakes?
No. Food works the same way. A shake is just an easy way to reach your number if meals fall short.
Sources
- Jäger et al. (2017), International Society of Sports Nutrition Position Stand: protein and exercise
- Morton et al. (2018), A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training
- Helms et al. (2014), A systematic review of dietary protein during caloric restriction in resistance trained lean athletes