Protein calculator
Enter your weight and how active you are. See a daily protein range.
Two common benchmarks
- 0.8 g per kg of body weight (about 0.36 g per pound) is the US recommended dietary allowance for adults.
- 1.4 to 2.0 g per kg (about 0.64 to 0.91 g per pound) is the range the International Society of Sports Nutrition gives for physically active people (Campbell et al., 2007).
Example: a person who weighs 155 lb (70.3 kg) needs about 56 g a day at 0.8 g per kg, and 98 to 141 g if they exercise regularly.
| Weight | At 0.8 g/kg | At 1.4 to 2.0 g/kg |
|---|---|---|
| 120 lb | 44 g | 76 to 109 g |
| 140 lb | 51 g | 89 to 127 g |
| 160 lb | 58 g | 102 to 145 g |
| 180 lb | 65 g | 114 to 163 g |
| 200 lb | 73 g | 127 to 181 g |
| 220 lb | 80 g | 140 to 200 g |
Spreading it out
Many people split protein across meals. Enter your meals per day to see a per-meal amount.
Who should check with a doctor
People with kidney disease or other conditions may need to limit protein. Ask a doctor before raising your intake.
These calculators are for healthy adults. They are not for children, teens, people who are pregnant or nursing, or anyone managing a medical condition or an eating disorder. Talk to a doctor or registered dietitian about your own needs.
To turn protein into a full set of macros, use the macro calculator.
Questions people ask
How much protein do I need a day?
About 0.8 g per kg of body weight for most adults, and 1.4 to 2.0 g per kg for people who exercise regularly.
How do I convert pounds to kilograms?
Divide pounds by 2.2046. The calculator does it for you.
Can I eat too much protein?
Healthy people tolerate a wide range, but it is not right for everyone. Ask a doctor if you have a health condition.
Is protein per kg of current weight or goal weight?
Most guidance uses current body weight. Some people use a target weight if they carry a lot of extra weight. Ask a dietitian.