Protein Calculator
How much protein you need a day, for your weight and your goal.
Good to know. More protein than you need isn’t stored as muscle. It is burned for energy like anything else.
Not medical advice. A general estimate for healthy adults.
How it works
In plain words
Multiply your body weight in kilograms by the protein range for your goal, from 0.8 g per kg for the minimum to 1.6–2.2 g per kg for building muscle. The result is the middle of the range.
The formula
protein (g) = weight (kg) × g per kg 1 lb = 0.4536 kg · 1 g protein = 4 kcal
Worked example
At 70 kg with regular exercise, 1.2–1.6 g per kg is 84–112 g a day. The middle is 1.4 × 70 = 98 g, about 25 g per meal.
Sources
- Jäger et al., International Society of Sports Nutrition Position Stand: protein and exercise, 2017 1.4–2.0 g per kg for people who exercise, and more to keep muscle while dieting.
- Institute of Medicine, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005 0.8 g per kg for adults, 1.1 g per kg in pregnancy.
- Bauer et al., PROT-AGE Study Group recommendations, Journal of the American Medical Directors Association, 2013 1.0–1.2 g per kg for adults over 65.
Sources checked September 30, 2026. 3 automated tests check its answers on every change.
About the protein calculator
Protein builds and repairs muscle and many other tissues, and it keeps you full. The official minimum for adults is 0.8 g per kilogram of body weight a day: 56 g at 70 kg. That prevents deficiency, but research suggests more is better for people who exercise, want to build muscle, are losing weight or are older.
The ranges here follow the sports nutrition consensus: 1.2 to 1.6 g per kg for regular exercise, and 1.6 to 2.2 g per kg to build muscle or to keep it while eating less. Adults over 65 lose muscle more easily and benefit from 1.0 to 1.2 g per kg. In pregnancy the recommendation rises to about 1.1 g per kg.
Spread it through the day. Around 20 to 40 g per meal, from foods like eggs, fish, meat, dairy, beans, lentils and tofu, works better than one large serving. 100 g of chicken breast has about 31 g of protein, an egg 6 g and a cup of cooked lentils 18 g.
If you are very overweight, base the calculation on a healthy weight rather than your current weight, or the number comes out too high. People with kidney disease should follow their doctor’s advice, which is often less protein, not more.
Questions people ask
How much protein do I need a day?
At least 0.8 g per kg of body weight, and 1.2 to 1.6 g per kg if you exercise regularly: 84 to 112 g at 70 kg.
How much protein do I need to build muscle?
1.6 to 2.2 g per kg of body weight a day, alongside strength training. At 80 kg, about 130 to 175 g.
How much protein is too much?
Up to about 2 g per kg a day is safe for healthy people. Much more brings no extra benefit.
How much protein is in an egg?
About 6 g in a large egg.