Protein Intake Calculator
Free protein calculator: how many grams of protein you need a day and per meal for your weight and goal, from the RDA to building muscle.
What it does
Protein needs depend on body weight and on what you ask of your body. The recommended dietary allowance is 0.8 g per kilogram a day, the minimum for most healthy adults; older adults, active people and those training to build muscle or losing weight benefit from more. This calculator gives the daily range for your goal and splits it into meals.
How to use it
- Choose your units and type your weight.
- Choose your goal.
- Type how many meals you eat to see the protein per meal.
These are estimates for healthy adults and do not replace advice from a doctor, dietitian or coach. The calculation runs in your browser.
Frequently asked questions
How much protein can the body use in one meal?
There is no strict limit, but spreading about 0.4 g per kilogram over three or four meals is a good way to support muscle. For most people that is 20 to 40 g per meal.
Is a high-protein diet safe?
For healthy adults, intakes up to about 2 g per kilogram are considered safe. People with kidney disease should follow the advice of their doctor.
Should I use my current weight or my target weight?
Use your current weight if it is in a healthy range. With a lot of excess weight, many dietitians use the target or an adjusted weight so the number is not too high.
Where does protein come from?
Meat, fish, eggs and dairy, and also beans, lentils, tofu, nuts and whole grains. A varied diet usually covers the needs; supplements are only a convenience.
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National Academies — DRI for protein (RDA 0.8 g/kg)
Morton et al. (2018), British Journal of Sports Medicine