How much protein do I need per day?

Most healthy adults need 0.8-1.0 g of protein per kg of body weight per day for general health. If you exercise regularly or have specific goals like muscle gain or fat loss, you likely need more — typically 1.2-2.2 g/kg depending on your goals and activity level.

Is 1 gram of protein per pound of body weight too much?

For most healthy people, 1 g per pound (2.2 g/kg) is safe and can be beneficial for muscle gain when combined with resistance training. However, this is at the upper end of evidence-based recommendations. Most people see excellent results at 0.7-1.0 g per pound (1.6-2.2 g/kg). People with kidney disease should consult their doctor before high-protein diets.

How much protein per meal is ideal?

Research suggests 20-40 g of protein per meal effectively stimulates muscle protein synthesis. Spreading your total daily protein across 3-5 meals helps maximize absorption and utilization. Very large single doses (over 40-50 g) can still be used by the body, but distributing intake is generally more practical.

Can you eat too much protein?

For most healthy people, protein intakes up to 2.2 g/kg are well-tolerated and safe. Very high intakes (above 3-4 g/kg) have not shown additional benefits for muscle growth and may be unnecessary. People with existing kidney disease should follow their doctor's advice on protein limits.

Should I use total body weight or lean body mass to calculate protein?

Using total body weight is simpler and works well for most people. If you have a higher body fat percentage (above 30%), using lean body mass or an adjusted body weight can give a more accurate target to avoid over-estimating needs. Our calculator adjusts for this when you enter your body fat percentage.

Do I need more protein as I get older?

Yes. Adults over 65 generally benefit from higher protein intakes of 1.0-1.2 g/kg per day (or more) to help counteract age-related muscle loss (sarcopenia). Combined with resistance exercise, adequate protein helps maintain strength, mobility, and independence.

Protein Calculator: How Much Protein Do You Need Per Day?

Get your personalized, evidence-based daily protein target. Based on guidelines from major health organizations and sports nutrition research.

Evidence-based rangesGoal-specific targetsPer-meal breakdownFood examples

Sex

Age

Weight

Height (cm)

Activity Level

Primary Goal

How This Protein Calculator Works

Our protein calculator uses evidence-based ranges from major health organizations and sports nutrition research to determine your optimal daily protein intake. The calculation considers your body weight, primary goal, activity level, age, and sex to provide a personalized range with minimum, recommended, and high targets.

Recommended Protein Ranges by Goal

Goal	Range (g/kg/day)	Range (g/lb/day)
General Health	0.8 – 1.2 g/kg	0.36 – 0.55 g/lb
Muscle Gain	1.6 – 2.2 g/kg	0.73 – 1.0 g/lb
Weight Loss	1.2 – 2.0 g/kg	0.55 – 0.91 g/lb
Body Recomposition	1.4 – 2.2 g/kg	0.64 – 1.0 g/lb
Older Adults (65+)	1.0 – 1.2+ g/kg	0.45 – 0.55+ g/lb

Protein for Different Goals

General Health

For adults maintaining weight with moderate activity, 0.8–1.0 g/kg per day is the standard recommended dietary allowance. This is enough to prevent deficiency and support basic bodily functions.

Muscle Gain

To maximize muscle protein synthesis during resistance training, aim for 1.6–2.2 g/kg per day. Multiple meta-analyses support this range for optimizing hypertrophy alongside a structured training program.

Weight Loss

During a calorie deficit, higher protein (1.2–2.0 g/kg) helps preserve lean muscle mass, increases satiety, and slightly boosts metabolic rate through the thermic effect of food. This supports sustainable fat loss.

Athletes

Endurance and strength athletes typically need 1.4–2.2 g/kg per day depending on training intensity and volume. Higher demands come with intense training blocks, competition preparation, and recovery phases.

Frequently Asked Questions

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How Much Protein Do You Really Need Per Day? →

A comprehensive look at the RDA, optimal ranges, and how to find the right target for your body weight and lifestyle.

High-Protein Foods →

Protein-rich foods ranked by serving and density.

How Much Protein Is Too Much? Safety and Kidney Health →

Evidence-based review of upper protein limits, kidney function research, and when to talk to a doctor.

Disclaimer: This calculator provides estimates based on published research and dietary guidelines. It is not a substitute for professional medical or nutritional advice. Individual protein needs may vary based on health conditions, medications, and other factors. Always consult a registered dietitian or healthcare provider for personalized guidance.