Protein Calculator — Daily Protein Needs in Grams
Enter your weight, how active you are, and your goal — get a daily protein range in grams, based on grams per kilogram of body weight, plus a per-meal split for 3 or 4 meals.
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Your daily protein
- Protein needs are a range in grams per kilogram of body weight — from 1.2–1.6 g/kg when sedentary up to 2.0–2.4 g/kg for athletes.
- Losing weight puts the emphasis on the top of the range to protect muscle; gaining raises the range to at least 1.8–2.4 g/kg.
- Worked example from the guide: 200 lb (90.7 kg), athlete, gaining → 181–218 g a day, or 45–55 g per meal across 4 meals.
Your protein range, visualized
The green bar is the low end of your daily range; the orange bar is the high end. Most people do well aiming anywhere inside the zone.
Keep exploring
Three companion tools for nutrition planning.
How it works
Three steps from body weight to a daily target.
Enter your weight
Pounds or kilograms — the calculator converts to kilograms, because protein needs are set per kilogram.
Pick activity and goal
More training means more protein turnover; your goal shifts where in the range you should aim.
Split it across meals
The daily range is divided by 3 or 4 meals, so every plate has a simple gram target.
The math behind your protein target
Protein needs scale with body weight, so sports-nutrition guidance is written in grams per kilogram per day. This calculator multiplies your weight in kilograms by the range for your activity level — sedentary 1.2–1.6 g/kg, light 1.4–1.8, moderate 1.6–2.0, active 1.6–2.2, athlete 2.0–2.4 — then adjusts for your goal: losing weight emphasizes the top of the range (higher protein protects muscle in a calorie deficit), and gaining raises the range to at least 1.8–2.4 g/kg.
Worked examples:
| Person | Calculation | Daily protein |
|---|---|---|
| 70 kg · active · maintain | 70 × 1.6–2.2 g/kg | 112–154 g · per meal (3) 37–51 g |
| 180 lb (81.6 kg) · sedentary · lose | 81.6 × 1.2–1.6 g/kg, aim high | 98–131 g · per meal (3) 33–44 g |
| 200 lb (90.7 kg) · athlete · gain | 90.7 × 2.0–2.4 g/kg | 181–218 g · per meal (4) 45–55 g |
| 60 kg · sedentary · gain | 60 × 1.8–2.4 g/kg (gain floor) | 108–144 g |
Go deeper
Why a range, and how to actually hit it.
Studies measure groups, not individuals — so honest guidance comes out as a band:
- The floor (about 0.8 g/kg) is the minimum to avoid deficiency for a sedentary adult — it is not an optimum for training or dieting.
- Activity raises needs: training damages and rebuilds muscle daily, pushing requirements toward 1.6–2.2 g/kg.
- Cutting raises needs further: in a calorie deficit, higher protein (top of the range) helps preserve lean mass while fat comes off.
- Diminishing returns: beyond roughly 2.4 g/kg, extra protein adds calories without measurable muscle benefit for most people.
The daily total matters most; spreading it out makes it easier to reach:
- Anchor each meal: divide your range by 3 or 4 meals — roughly 30–55 g per meal for most targets.
- Easy anchors: Greek yogurt or eggs at breakfast, chicken/fish/tofu at lunch and dinner, a shake or cottage cheese as a snack.
- Per-meal ceiling is soft: your body uses protein across the day; a bigger meal is not wasted, it just digests slower.
- Plant-based? Combine sources (beans + grains, soy, lentils) and aim for the upper half of your range.
Protein in common foods
How everyday foods stack up against your daily target — protein, calories and the other macros, per 100 g.
| Food | Per | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Chicken breast, skinless (raw) | 100 g | 120 | 22.5 | 0 | 2.62 |
| Ground beef, 85% lean (raw) | 100 g | 215 | 18.6 | 0 | 15 |
| Atlantic salmon (raw) | 100 g | 142 | 19.8 | 0 | 6.34 |
| Egg, whole (raw) | 100 g | 143 | 12.6 | 0.72 | 9.51 |
| Milk, whole 3.25% | 100 g | 60 | 3.27 | 4.63 | 3.2 |
| Greek yogurt, plain nonfat | 100 g | 61 | 10.3 | 3.64 | 0.37 |
| Cheddar cheese | 100 g | 408 | 23.3 | 2.44 | 34 |
| White rice, cooked | 100 g | 130 | 2.69 | 28.2 | 0.28 |
| Brown rice, cooked | 100 g | 123 | 2.74 | 25.6 | 0.97 |
| Sweet corn (raw) | 100 g | 86 | 3.27 | 18.7 | 1.35 |
| White bread | 100 g | 266 | 8.85 | 49.4 | 3.33 |
| Whole-wheat bread | 100 g | 252 | 12.4 | 42.7 | 3.5 |
| Pasta, cooked | 100 g | 158 | 5.8 | 30.9 | 0.93 |
| Potato, baked with skin | 100 g | 93 | 2.5 | 21.2 | 0.13 |
| Sweet potato (raw) | 100 g | 86 | 1.57 | 20.1 | 0.05 |
| Banana (raw) | 100 g | 89 | 1.09 | 22.8 | 0.33 |
| Apple, with skin (raw) | 100 g | 52 | 0.26 | 13.8 | 0.17 |
| Orange (raw) | 100 g | 47 | 0.94 | 11.8 | 0.12 |
| Avocado (raw) | 100 g | 160 | 2 | 8.53 | 14.7 |
| Almonds | 100 g | 579 | 21.2 | 21.6 | 49.9 |
| Peanut butter, smooth | 100 g | 598 | 22.2 | 22.3 | 51.4 |
| Broccoli (raw) | 100 g | 31 | 2.57 | 6.27 | 0.34 |
| Spinach (raw) | 100 g | 23 | 2.86 | 3.63 | 0.39 |
| Carrots (raw) | 100 g | 41 | 0.93 | 9.58 | 0.24 |
| Olive oil | 100 g | 884 | 0 | 0 | 100 |
| Butter, salted | 100 g | 717 | 0.85 | 0.06 | 81.1 |
| Tuna, canned in water | 100 g | 128 | 23.6 | 0 | 2.97 |
| Turkey breast (raw) | 100 g | 114 | 23.7 | 0.14 | 1.48 |
| Lentils, cooked | 100 g | 116 | 9.02 | 20.1 | 0.38 |
| Black beans, cooked | 100 g | 132 | 8.86 | 23.7 | 0.54 |
| Quinoa, cooked | 100 g | 120 | 4.4 | 21.3 | 1.92 |
| Honey | 100 g | 304 | 0.3 | 82.4 | 0 |
Source: USDA FoodData Central (U.S. Department of Agriculture) — public-domain data (CC0), values per 100 g.
Protein per kilogram: the weight ladder
Every target on this page starts from the same multiplication: weight in kilograms times grams per kilogram per day. The table below runs that multiplication for the weights people actually enter, using the activity ranges this calculator uses. Find your row, read across to your activity level, and you have the same range the calculator gives, before any goal adjustment.
First, the conversion, because most entries in pounds need it: kilograms equal pounds divided by 2.205. So 150 lb is 68.0 kg, 180 lb is 81.6 kg, 200 lb is 90.7 kg, and 250 lb is 113.4 kg. Enter pounds in the calculator and it converts for you, but the table below lets you check the result by hand, and checking by hand is how you catch a unit mistake, the one error that doubles or halves a protein target.
| Weight | Sedentary 1.2–1.6 g/kg | Moderate 1.6–2.0 g/kg | Athlete 2.0–2.4 g/kg |
|---|---|---|---|
| 50 kg (110 lb) | 60–80 g | 80–100 g | 100–120 g |
| 60 kg (132 lb) | 72–96 g | 96–120 g | 120–144 g |
| 70 kg (154 lb) | 84–112 g | 112–140 g | 140–168 g |
| 80 kg (176 lb) | 96–128 g | 128–160 g | 160–192 g |
| 90 kg (198 lb) | 108–144 g | 144–180 g | 180–216 g |
| 100 kg (221 lb) | 120–160 g | 160–200 g | 200–240 g |
| 110 kg (243 lb) | 132–176 g | 176–220 g | 220–264 g |
The light and active ranges sit between the columns shown: light is 1.4–1.8 g/kg and active is 1.6–2.2 g/kg, so a 70 kg person at the light level lands at 98–126 g and at the active level at 112–154 g. Two anchors keep the table honest. The floor of about 0.8 g/kg, 56 g a day at 70 kg, is the minimum to avoid deficiency for a sedentary adult, not a target for anyone training or dieting, and the ceiling of roughly 2.4 g/kg is where extra protein stops adding measurable muscle benefit for most people and starts adding calories. If your weight falls between two rows, interpolate rather than rounding to a neat number: an 85 kg moderate trainer is at 136–170 g, not at the 80 kg row and not at the 90 kg row. This is general guidance for adults, not personalised advice, and anyone with a kidney condition, a medical diet, or a clinical nutrition plan should follow their clinician, not a table.
Protein by goal: the same weight, three different targets
Weight sets the scale of the target, but the goal sets where in the range to aim. The same 80 kg person gets three different answers depending on what the body is being asked to do.
| Goal, 80 kg adult | Rule used | Daily target | Per meal, 3 meals | Per meal, 4 meals |
|---|---|---|---|---|
| Maintain, moderate activity | 1.6–2.0 g/kg | 128–160 g | 43–53 g | 32–40 g |
| Lose weight, moderate activity | Aim at the top of the range | About 160 g | About 53 g | About 40 g |
| Gain muscle | 1.8–2.4 g/kg floor and range | 144–192 g | 48–64 g | 36–48 g |
Losing weight aims high because a calorie deficit puts muscle at risk: higher protein protects lean mass while fat comes off, so the calculator emphasises the top of the range for a loss goal rather than inventing a separate, higher range. Gaining muscle raises the floor itself to 1.8 g/kg, because building new tissue needs more raw material than maintaining existing tissue, and the range runs to 2.4 g/kg. Maintaining sits in the middle and follows activity alone. The differences look small in grams per kilogram, 0.2 or 0.4, but at 80 kg each 0.2 g/kg is 16 g a day, roughly the protein in three eggs, every day, for as long as the goal lasts.
Splitting the daily number across meals is arithmetic, not timing magic: divide by the number of meals. A 112–154 g day, the 70 kg active example from the calculator, is 37–51 g at three meals, 28–38 g at four, and 22–31 g at five, counting snacks as meals. The daily total matters most, and the per-meal ceiling is soft: a bigger meal is not wasted, it digests more slowly. What the split does buy is achievability. A 180 g target sounds daunting as one number and ordinary as four plates of 45 g, and most people miss their target by skipping protein at breakfast, not by choosing the wrong dinner. Anchor breakfast, the meal the foods table on this page shows is easiest to under-protein, and the rest of the day follows. Older adults are sometimes told they need more protein than younger adults, and general sports-nutrition ranges do run higher with age and inactivity, but this page publishes no separate older-adult target: the ranges above are adult general guidance, and an older adult, or anyone managing a health condition, should set the exact aim with a clinician or dietitian rather than by picking the top of a table.
Frequently asked questions
Quick answers about daily protein needs.
How much protein do I need per day?
It depends on your weight, activity, and goal. As a guide: sedentary adults need about 1.2–1.6 g per kg of body weight, active people 1.6–2.2 g/kg, and athletes up to 2.4 g/kg. A 70 kg active person lands at 112–154 g a day.
How is the protein range calculated?
Your weight is converted to kilograms, then multiplied by the grams-per-kilogram range for your activity level. Gaining raises the range to at least 1.8–2.4 g/kg; losing weight keeps the range but emphasizes its top end.
Do I need more protein to lose weight?
Yes — aim for the top of your range when cutting. Higher protein helps you keep muscle and feel full while calories are low. For a sedentary 180 lb person losing weight, that means aiming near 131 g a day rather than 98 g.
How much protein should I eat per meal?
Simply divide your daily range by the number of meals. A target of 112–154 g a day is about 37–51 g per meal over 3 meals, or 28–39 g per meal over 4 meals.
Should I enter my weight in pounds or kilograms?
Either — use the lb/kg toggle above the weight field. The calculator converts pounds to kilograms automatically (1 lb = 0.4536 kg) before applying the grams-per-kilogram ranges.
Is eating a lot of protein bad for you?
For healthy adults, intakes in the ranges shown here are widely considered safe, and protein provides 4 calories per gram, so very high intakes can crowd out other nutrients. If you have kidney disease or another medical condition, ask your doctor what is right for you — this calculator is general information, not medical advice.
What is the lean-mass protein target?
The main range is sized from your total body weight. If you know your body fat percentage, the lean-mass target sizes protein from your lean mass instead — your weight minus the fat mass — at 2.2 g per kilogram of lean mass (about 1 g per pound), a standard sports-nutrition rule of thumb. At the same total weight, a leaner body has more tissue to maintain, so the lean-mass target rises as body fat falls; it is most useful for lean, muscular builds, where per-kilogram-of-total-weight ranges can undershoot.
How do I convert my weight to calculate protein per kilogram?
Divide pounds by 2.205 to get kilograms: 150 lb is 68.0 kg, 180 lb is 81.6 kg, 200 lb is 90.7 kg, and 250 lb is 113.4 kg. Then multiply kilograms by the grams-per-kilogram range for your activity level: a 70 kg active person at 1.6 to 2.2 g/kg lands at 112 to 154 g a day. The calculator converts pounds for you, but checking the conversion by hand catches the unit mistake that doubles or halves a target.
How much protein do I need to build muscle versus lose weight?
The same weight gets different aims. At 80 kg, maintaining at moderate activity is 128 to 160 g a day, losing weight aims at the top of that range, about 160 g, because higher protein protects muscle in a calorie deficit, and gaining muscle uses a raised range of 1.8 to 2.4 g/kg, or 144 to 192 g. Each 0.2 g/kg is 16 g a day at 80 kg, so the goal is worth about a meal of protein, not a rounding error. These are general ranges for adults, not personalised advice.
How much protein should I eat at each meal?
Divide your daily target by the number of meals. A 112 to 154 g day is 37 to 51 g at three meals, 28 to 38 g at four meals, and 22 to 31 g at five, counting snacks as meals. The daily total matters most and the per-meal ceiling is soft, so a bigger meal is not wasted. The split mainly makes the target achievable: anchor breakfast with protein, and the rest of the day follows.
Related guides
The weight ladder, the goal targets, and the per-meal split.
Related calculators
More tools for health and nutrition.
Disclaimer
This calculator provides general nutrition information only — not medical advice. The grams-per-kilogram ranges are population-level guidance for healthy adults; your personal needs may differ with age, health conditions, pregnancy, or medication. Talk to a registered dietitian or your doctor for advice tailored to you.