Protein Calculator
Find out exactly how much protein you need each day based on your weight, activity level, and goal — whether you're building muscle, losing fat, or maintaining fitness.
Enter your weight to calculate protein needs.
Daily Protein
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grams / day
Per kg
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g / kg body weight
Per lb
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g / lb body weight
Protein range
Minimum (RDA)
0.8 g/kg — basic health maintenance
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Low end
Lower bound for your goal
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Optimal target
Research-backed sweet spot
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High end
Upper bound — no extra benefit above this
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Protein per meal
Optimal target spread across 4 meals
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g per meal
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g per meal (3×)
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g per meal (5×)
Food sources to hit your target
| Food (100g) | Protein | Servings to hit target |
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How it works
How protein needs are calculated.
- 01
Base on body weight, not calories
Protein targets are expressed per kilogram of body weight (g/kg) rather than as a percentage of calories. This is more precise — calorie intake fluctuates, but your lean mass (the tissue that actually needs protein) stays relatively constant. The RDA minimum is 0.8 g/kg for sedentary adults, established to prevent deficiency. Active people, however, need considerably more: research shows 1.6–2.2 g/kg maximizes muscle protein synthesis.
- 02
Adjust for activity level
Activity level matters because exercise breaks down muscle tissue, which protein rebuilds. Sedentary (0.8–1.0 g/kg): minimal breakdown. Lightly active (1.0–1.2 g/kg): moderate repair needed. Moderately active (1.2–1.6 g/kg): regular breakdown and rebuild cycle. Very active / athletes (1.6–2.2 g/kg): high turnover requires ample protein for recovery and adaptation. Beyond 2.4 g/kg, extra protein is converted to glucose or excreted — no benefit to muscle.
- 03
Further adjust for your goal
Weight loss increases protein needs: to preserve muscle in a caloric deficit, aim for the high end (1.8–2.4 g/kg). Higher protein also increases satiety and thermogenesis, helping fat loss. For muscle building: 1.6–2.2 g/kg covers the range where muscle protein synthesis is maximized (per Morton et al., 2018 meta-analysis). For maintenance: 1.2–1.6 g/kg is sufficient. Distribute intake across meals — 20–40g per meal maximizes anabolic signaling.
FAQ
Frequently asked questions.
How do I calculate how much protein I need?
Multiply your body weight in kg by the g/kg factor for your goal. For pounds, multiply by the g/lb factor. Example: 75 kg person building muscle at 2.0 g/kg = 150 g protein/day. For imperial: 165 lb × 0.91 g/lb = 150 g/day. RDA minimum for sedentary adults is 0.8 g/kg. Active people need 1.2–1.6 g/kg; muscle builders and people in a fat-loss deficit need 1.6–2.2 g/kg. Spread intake across 3–5 meals with 20–40g per meal for best absorption.
Is 100g of protein a day too much?
For most people, 100g/day is not too much — it's actually a reasonable target. For a 70 kg (154 lb) active person, 100g equals 1.43 g/kg, which falls in the healthy moderate range. For a smaller, sedentary person (50 kg), 100g is 2.0 g/kg — on the higher end but still safe for healthy adults. Protein only becomes excessive above ~3 g/kg for extended periods, and mainly poses risk to those with pre-existing kidney disease. If 100g fits your calorie budget, it's a solid intake for most goals.
How much protein should I eat a day to lose weight?
For fat loss, target 1.6–2.4 g/kg of body weight — higher than maintenance. High protein in a caloric deficit preserves lean muscle, boosts satiety (keeping you fuller longer), and increases thermogenesis (protein burns more calories during digestion than carbs or fat). Example: a 75 kg woman in a deficit should aim for 120–180g protein/day. Keep total calories below TDEE while hitting this protein target, then fill remaining calories with carbs and fat based on preference.
How much protein should a 200-pound woman have?
A 200-pound (91 kg) woman's protein target depends on activity and goal. Sedentary: 73g/day (0.8 g/kg). Moderately active / maintenance: 109–145g (1.2–1.6 g/kg). Fat loss: 164–218g (1.8–2.4 g/kg). Muscle gain: 145–200g (1.6–2.2 g/kg). Most active women at 200 lb do well hitting 140–160g/day as a practical all-purpose target — it covers maintenance and supports both fat loss and body recomposition.
How much protein do I need to build muscle?
Research consistently shows 1.6–2.2 g/kg of body weight (0.73–1.0 g/lb) maximizes muscle protein synthesis. Going above 2.2 g/kg provides no additional muscle-building benefit — extra protein is used for energy or excreted. Distribute intake across meals: aim for 20–40g per meal across 4–5 meals to maximize the anabolic response per session. Total daily intake matters more than precise timing.
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Last updated: July 28, 2026