Enter your age, weight, height, sex, and activity level to find your optimal daily protein intake. The Protein Calculator returns your recommended grams of protein per day along with minimum, moderate, and high-performance targets — useful whether you're maintaining muscle, training hard, or managing a health condition.
Recommended Daily Protein
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Minimum (RDA)
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High-Performance Target
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Per kg of Body Weight
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Lean Mass-Based Target
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The standard RDA is 0.8 g of protein per kg of body weight per day for sedentary adults. However, active individuals, athletes, and those trying to build muscle typically need 1.2–2.2 g per kg. This calculator uses your weight, activity level, and goal to give you a personalized range.
The calculator applies established ranges: the RDA baseline of 0.8 g/kg, a moderate target adjusted for activity (1.2–1.6 g/kg), and a performance target of up to 2.2 g/kg for strength training goals. If you enter a body fat percentage, a lean-mass-based figure is also calculated using the Katch-McArdle approach, which focuses protein on metabolically active tissue.
Proteins are macronutrients made of amino acids that form the structural basis of muscles, organs, enzymes, and hormones. Unlike fats and carbohydrates, your body cannot store excess amino acids, so consistent daily intake is essential for tissue repair, immune function, and muscle synthesis.
For most healthy adults, 50–60 g/day meets the bare minimum (the RDA). A more practical target for health and body composition is 100–160 g/day for a 70 kg moderately active person. Athletes or those in a calorie deficit often benefit from pushing toward 160–200 g/day.
Top protein sources include chicken breast (~31 g/100 g), canned tuna (~30 g/100 g), Greek yogurt (~10 g/100 g), eggs (~13 g/100 g), cottage cheese (~11 g/100 g), lentils (~9 g/100 g cooked), and whey protein powder (~25 g per scoop). Combining animal and plant sources helps ensure a complete amino acid profile.
Yes. Resistance training breaks down muscle fibers that require protein to repair and grow. Research supports a target of 1.6–2.2 g per kg of body weight for those regularly lifting weights. Spreading intake across 3–5 meals with 25–40 g of protein each maximizes muscle protein synthesis.
Absolutely. Pregnant women generally need an additional 25 g/day above their baseline, and breastfeeding women typically need 15–20 g/day extra. The USDA DRI guidelines recommend pregnant women consume at least 71 g of protein per day. Always consult a healthcare provider for personalized advice during pregnancy.
For healthy individuals, high protein intakes (up to 2–3 g/kg) are generally safe and well tolerated. However, people with pre-existing kidney or liver disease should limit protein and work with their doctor, as excess nitrogen from protein metabolism can strain these organs. Staying hydrated is also important on high-protein diets.