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Protein by weight & activity

Protein Calculator: How Much Protein Do You Need?

The Protein Calculator estimates how many grams of protein to eat per day based on your weight, activity level, and age/sex RDA floor. Use it for calculating protein needs for muscle gain, fat loss, pregnancy or nursing (+25 g each), and checking protein as a percentage of calories. Estimates only; not medical advice.

By Jeff Beem

Updated

No personal data leaves your browser, estimates only.

01

Demographics & activity

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BMI context

BMI 23.7 from height and weight. High g/kg targets merit clinician input for some body compositions.

Adds ~25 g/day each where applicable.

Protein share of daily calories. U.S. guidelines cite an AMDR (acceptable macronutrient distribution range) of about 10–35% from protein.

02

Targets & mix

Daily protein goal 89.8 g (1.2 g/kg). 18% of 2000 kcal/day.

RDA (Recommended Dietary Allowance)

56 g/day

Minimum for men at age 35. Your goal is the higher of this floor and the activity-based target.

Caloric share

18% of 2000 kcal

Protein ≈ 359.2 kcal (4 kcal/g).

Macro slice (by calories)

Protein 18%

Other 82%

Source mix

Blend animal and plant proteins for better amino acid coverage.

  • Skinless poultry (chicken, turkey)
  • Fish (salmon, cod, tuna)
  • Beans, lentils, chickpeas
  • Tofu, tempeh, edamame
  • Eggs
  • Greek yogurt, cottage cheese
  • Lean beef or pork (trimmed)
  • Nuts and seeds

Reading your calculated protein goal

Match activity to a typical week rather than a single hard workout. Grams come from weight × the tier you pick, then the age/sex RDA floor if that number is higher. Pregnancy and lactation each add about 25 g. Add total calories only to see your gram goal as a percent of daily energy, usually inside 10–35%. That input does not change the calculated result.

Typical g/kg bands

Sedentary ~0.8 g/kg; moderate default 1.2 g/kg (90 g at 165 lb / 75 kg). Very Active 1.5; Very Intense 2.0 g/kg on the top preset.

Example: 165 lb (75 kg), moderate → 90 g/day

The calculator defaults to a 35-year-old male, 165 lb (about 75 kg), moderate activity. That is 90 g/day before pregnancy or lactation adds, well above the 56 g RDA floor. At 2,000 kcal, protein is about 18% of energy, inside the usual 10–35% AMDR band. A common slip is leaving activity on sedentary (0.8 g/kg) while training most days; bump the tier before you chase custom grams.

Reading your daily protein goal

The impact of too little or too much protein

Compare your daily protein goal to what you actually eat, not only to this calculator. Too little protein for your goal can stall recovery, drive hunger swings, or cost lean mass in a calorie deficit, especially if you train hard or eat smaller meals on GLP-1 therapy. Too much protein for people without kidney disease is usually tolerated; the usual impact is smaller: extra grams past roughly 1.6–2.2 g/kg add little muscle for most people and crowd out carbs and fat. When custom target mode pushes effective intake above 2.5 g/kg (activity presets max at 2.0), the Daily protein goal result card switches to an amber background and a High g/kg note appears under the gram total. That is a visual sanity check, not medical advice.

Weight × activity, then the RDA floor

Moderate activity level means 1.2 g/kg (90 g at 165 lb / 75 kg). The headline count is max(activity-based total + pregnancy/lactation adds, age/sex RDA). Try to spread protein intake across meals.

Plants, animals, and custom mode

Eggs, fish, dairy, soy, and quinoa are complete on their own. Beans with grains cover gaps on plant-heavy days. The Prioritize and Limit lists are food suggestions. Enter a custom target per g/kg or g/lb to override presets when your dietitian gives you a fixed protein target.

Protein calculator: daily grams and RDA floor

By default (165 lb / 75 kg, moderate activity), you are at 90 g/day; see when that is too low for your goal and when more stops helping.

What the calculator returns

Grams per day from body weight × activity factor (0.8–2.0 g/kg), with +25 g for pregnancy and +25 g for lactation when toggled. Displayed goal = max(that total, age/sex RDA floor). Optional calories show protein as a percent of energy against the 10–35% AMDR for protein.
Same 165 lb (75 kg) on Very Active (1.5 g/kg) lands near 113 g; at 2,400 kcal that is roughly 19% of calories. Very Intense (2.0 g/kg) pushes toward 150 g. Kidney disease, diabetes complications, or pregnancy care plans need a clinician, not a preset tier.

When intake is too low or too high

The RDA is a deficiency floor (about 0.8 g/kg for adults), not a muscle-building or fat-loss target. In a deficit, habitually under-shooting your daily protein goal can cost lean mass and feel like a “metabolism” plateau. Spread grams across breakfast, lunch, and dinner instead of one large dinner serving. With chronic kidney disease, protein limits are individualized; follow your care team, not the top preset. For the quick low-vs-high frame and the amber High g/kg warning on screen, see the companion notes above the article.

How the math works

Activity-scaled formula

Base grams from weight and activity factor:
Pbase=Wkg×factivityP_{\text{base}} = W_{\text{kg}} \times f_{\text{activity}}

Wkg is body weight; factivity is 0.8–2.0 g/kg by level. Final goal uses life stage adds and the RDA floor:

Pgoal=max⁡ ⁣(Pbase+Ppregnancy+Plactation,  RDAage,sex)P_{\text{goal}} = \max\!\big(P_{\text{base}} + P_{\text{pregnancy}} + P_{\text{lactation}},\; \text{RDA}_{\text{age,sex}}\big)
  • factivity:
    Sedentary 0.8 | Light 1.0 | Moderate 1.2 | Very Active 1.5 | Very Intense 2.0 g/kg
  • Life stage:
    +25 g/day per Pregnant and per Lactating toggle
  • RDA floor:
    9–13: 34 g; 14–18: M 52 / F 46 g; 19+: M 56 / F 46 g
  • High g/kg warning:
    Amber Daily protein goal card + on-screen note when effective intake exceeds 2.5 g/kg (typically custom target)

Protein as % of calories

With total daily calories entered:
Protein %=Pgoal×4 kcal/gTotal Daily Calories×100%\text{Protein \%} = \frac{P_{\text{goal}} \times 4\text{ kcal/g}}{\text{Total Daily Calories}} \times 100\%

The protein AMDR is 10–35% of calories for adults. Under 10% for long stretches often means protein is lagging relative to energy. Above 35% can be fine short term for some cuts, but check fiber, carbs, and how you feel training.

Using the results

While dieting, if protein percent of calories sits under the 10–35% AMDR band, raise grams or total calories before you blame the scale. Prioritize and Limit lists are food-quality nudges; they do not replace allergy, culture, or budget constraints.

GLP-1 appetite and protein grams

Smaller meals on GLP-1 (glucagon-like peptide-1) therapy make it easy to miss protein even when your daily protein goal has not changed. This calculator keeps that gram target explicit; the GLP-1 Macro & Calorie Calculator adds calories and full macros when you need a combined budget. Bring targets to your clinician before changing intake.

Plant-heavy eating and protein quality

Vegan and vegetarian patterns can hit gram targets with legumes, soy, and grains spread through the day. The Prioritize list on the calculator highlights practical sources; pairing beans with rice or other grains covers amino acid gaps without repeating a biochemistry lesson here. If you dose off lean mass instead of total weight, use the Lean Body Mass Calculator with guidance from your dietitian.

Protein Calculator FAQ

Is too much protein bad for my kidneys?

For people without kidney disease, high protein intakes are usually tolerated. With chronic kidney disease, limits come from your care team, not this page. When effective intake exceeds 2.5 g/kg, the Daily protein goal card turns amber and shows a High g/kg note on screen. That is a calculator warning, not a diagnosis.

What happens if I eat too little protein?

Below your needs for weeks, you risk losing lean mass (muscle, organ protein turnover), slower recovery, and weaker satiety, especially in a calorie deficit or on appetite-suppressing meds. The RDA floor in this tool is a deficiency line, not a training or fat-loss target.

How much protein for an athlete?

Heavy training often sits around 1.6–2.0 g/kg in sports nutrition reviews. Very Active (1.5 g/kg) or Very Intense (2.0 g/kg) covers most of that on this scale. Grams alone do not build muscle without calories and resistance work.

Can I get enough protein on a vegan diet?

Yes. Beans, lentils, tofu, tempeh, soy, quinoa, nuts, and seeds add up. Spread legumes and grains across the day so essential amino acids line up. The Prioritize list on this page suggests plant-forward options; they are nudges, not meal plans.

How much protein do I need to build muscle?

Hypertrophy plans often land near 1.6–2.2 g/kg with a surplus and lifting. This tool tops out at 2.0 g/kg on presets unless you use custom mode. Going far beyond that rarely adds measurable muscle for most people.

What is daily protein intake for weight loss?

In a cut, many coaches aim for 1.2–1.6 g/kg (or toward 25–35% of calories) to protect lean mass. Enter total daily calories to see where your gram goal sits inside the 10–35% Acceptable Macronutrient Distribution Range (AMDR) for protein.

How much protein at maintenance vs in a calorie deficit?

Per-kg targets often stay similar; the deficit makes hitting them harder, not lower. Add your calorie budget to see protein as a percent of the full day.

What are protein requirements for pregnancy?

Guidelines often add about 25 g/day in pregnancy and another 25 g while lactating. Toggle each here on top of activity-based grams. Trimester needs vary, so confirm with your clinician.

What is the RDA of protein by age?

The RDA (Recommended Dietary Allowance) is the minimum daily protein to prevent deficiency, by age and sex. Floors: 9–13 about 34 g; 14–18 about 52 g (male) or 46 g (female); 19+ about 56 g (male) or 46 g (female). Your displayed goal is the higher of that RDA floor and weight × activity factor.

Sources & citations

References used for the calculation method and definitions. Links open in a new tab when available.

[1]
Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids – IOM

IOM RDA for protein (0.8 g/kg for adults) and acceptable macronutrient distribution range (10-35% of calories).

[2]
Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20

ISSN evidence-based recommendations for protein intake in athletes: 1.4-2.0 g/kg/day for muscle building and recovery.

Fitness Reference Note

Informational Use: These calculations (BMI, Calories, etc.) are based on standard statistical formulas and are intended for general reference and goal-setting purposes only.

Consult Experts: This tool does not provide medical advice, diagnosis, or treatment. Results may not be accurate for athletes, pregnant individuals, or those with underlying health conditions.

Health Safety: Always consult with a healthcare professional or qualified trainer before beginning any new diet or intensive exercise program.

Privacy First: All calculations are performed locally in your browser. No health data is stored or transmitted to any server.

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