How much protein do I need per day?

It depends on weight and goal. The RDA minimum is about 0.8 g per kg of body weight for sedentary adults; active people aim for roughly 1.4 g/kg, and those building muscle 1.6–2.2 g/kg. A 70 kg active person needs about 98 g a day.

How is the protein target calculated?

Multiply your weight in kilograms by a factor for your goal: sedentary 0.8, active 1.4, fat loss 1.6, muscle gain 1.8, athlete 2.0. Pounds are converted to kg first (× 0.453592). So 60 kg × 1.8 = 108 g/day for muscle gain.

Should I use body weight or lean mass?

These factors use total body weight, which is the common simple approach. People with a lot of excess body fat sometimes base it on lean or goal weight instead, since fat tissue needs little protein. For most healthy adults, total weight gives a reasonable target.

Is more protein always better?

No. Beyond roughly 1.6–2.2 g/kg there's little extra benefit for muscle, and very high intakes aren't usually advantageous. Protein needs also depend on age, training and health, and people with kidney disease should follow medical advice rather than these general targets.

How should I spread protein across the day?

Splitting the total over 3–4 meals of roughly equal protein is a common approach to support muscle synthesis. This calculator shows a rough per-meal figure by dividing the daily target, but the daily total matters most.

Protein Intake Calculator — daily grams by goal

Goal	g/kg
Sedentary (RDA)	0.8
Active / fitness	1.4
Muscle gain	1.8
Athlete	2.0

Your daily protein target scales with body weight and goal: grams/day = weight_kg × factor. The factor runs from the RDA's 0.8 g/kg for sedentary adults up to about 2.0 g/kg for athletes, with 1.4 for general fitness and 1.8 for building muscle. Pounds are converted to kilograms first.

Reviewed: June 20, 2026 · Author: Naveen P N, Founder — AI Calculator · Verified against: common g/kg guidelines, recomputed in code. General guidance, not medical advice.

The formula

Daily protein

protein (g/day) = weight_kg × factor

Pounds → kg

weight_kg = weight_lb × 0.453592

Pick the factor for your goal — 0.8 sedentary, 1.4 active, 1.6 fat loss, 1.8 muscle gain, 2.0 athlete — and multiply by your weight in kilograms. If you weigh in pounds, the tool converts first. The result is a daily target; spreading it over three or four meals is a common way to support muscle.

Worked examples

A 70 kg generally active person:

Active (1.4)

70 × 1.4 = 98 g/day

A 60 kg person building muscle:

Muscle gain (1.8)

60 × 1.8 = 108 g/day

An 80 kg sedentary adult (RDA):

Sedentary (0.8)

80 × 0.8 = 64 g/day

So the active 70 kg person targets about 98 g, the muscle-builder 108 g, and the sedentary adult 64 g — roughly 25 g per meal across four meals.

Related health calculators

Macro Calculator — protein, carbs, fat split.
TDEE Calculator — daily calories.
Calorie Deficit — weight-loss plan.
BMR Calculator — resting calories.
All Health Calculators — the full collection.

Frequently Asked Questions

How much protein per day?⌄

Weight × goal factor. 70 kg active (1.4) ≈ 98 g. RDA minimum is 0.8 g/kg.

How is it calculated?⌄

kg × factor (0.8 sedentary … 2.0 athlete). Pounds × 0.453592 first. 60 × 1.8 = 108 g.

Body weight or lean mass?⌄

These use total weight. With lots of excess fat, lean or goal weight can be more accurate.

Is more always better?⌄

No — beyond ~1.6–2.2 g/kg there's little extra muscle benefit. Kidney patients: follow medical advice.

How to spread it out?⌄

3–4 roughly equal meals is common, but the daily total matters most.

Protein Intake Calculator

Protein intake — Quick answer