Ranges from the research, no guesswork

Calculator for protein

How much protein to eat per day and at each meal, based on your weight and your goal. The ranges come from the most-cited scientific reviews and position stands, and each one is explained below.

Don't know? Measure with a tape
Protein per day
– g
Range: – g per day
Per meal – g
Per kg of body weight – g/kg

–

Build your daily macros → Client meal plan in the app →

How much protein per day, by goal

Grams per kg of body weight per day. For a 75 kg person, multiply by 75.

Goalg/kg per daySource
Maintain health, no training0.8 to 1.0RDA (Institute of Medicine, 2005)
Regular training1.4 to 2.0ISSN position stand (Jäger et al., 2017)
Build muscle1.6 to 2.2Morton et al. meta-analysis (2018)
Lose fat while keeping muscle2.3 to 3.1 per kg of lean massReview by Helms et al. (2014)
Over 651.0 to 1.2 (1.2 or more if you train)PROT-AGE Study Group (Bauer et al., 2013)

How to use your result

Spread it across the day

Muscle makes the best use of protein in servings of about 0.4 g/kg every 3 to 4 hours. Four protein-rich meals are usually enough.

Aim for the middle of the range

The big number in the result is the middle of the range. Eating above the top won't hurt a healthy person, but it won't bring extra muscle gain either.

Food before supplements

Meat, eggs, dairy, fish, and legumes cover most of it. Whey only helps when your daily food doesn't get you there.

Who needs guidance

Kidney disease, pregnancy, and medical conditions change your needs. In these cases, your doctor or dietitian sets the amount.

Frequently asked questions

How much protein per day to build muscle?
Between 1.6 and 2.2 g per kg of body weight per day. The meta-analysis by Morton and colleagues (2018), covering 49 studies, found that lean mass gains stop increasing around 1.6 g/kg, and 2.2 g/kg covers above-average responders.
What about losing fat without losing muscle?
In a calorie deficit, needs go up. The review by Helms and colleagues (2014) recommends 2.3 to 3.1 g per kg of lean mass for strength trainees. Enter your body fat percentage so the calculation uses your lean mass.
How much protein per meal?
About 0.4 g per kg of body weight per meal, across at least four meals, according to Schoenfeld and Aragon (2018). For most people that works out to 20 to 40 g per meal, the range the ISSN also recommends.
Is a lot of protein bad for your kidneys?
In healthy people, studies with up to about 3 g/kg per day showed no harm to kidney function. People with kidney disease, diabetes with kidney damage, or another condition should follow their doctor's and dietitian's guidance.
Should people who are overweight use their current weight?
With a lot of body fat, your current weight overestimates your needs. In that case, enter your body fat percentage (for fat loss, the calculation then uses lean mass) or use your goal weight.

Read next: How much protein per day? What the research says, by goal

Other calculators

MacrosProtein, carbs, and fat
BMRDaily caloric expenditure
Body fatU.S. Navy method
View allCalculator Hub

Are you a personal trainer? Track each client's protein intake

With Trainer Connect, your clients log their meals, even by photo, and you see each client's daily protein and calories right next to their training. The client app works in Portuguese, English, and Spanish.

Start for free

Reference ranges for healthy adults. Does not replace guidance from a dietitian or doctor, especially in cases of kidney disease, pregnancy, or another health condition.