Protein Intake Calculator
How much protein do you actually need? Enter your weight and goal to get a daily target backed by sports-nutrition research.
Example: with Weight 170 lb · Goal Active / fit (0.7 g/lb) · Pregnant or breastfeeding No → Daily protein target: 119 g / day.
- Per meal (4 meals)30 g
- Calories from protein476 cal
- Equivalent in g/kg1.54 g/kg
Computed by the calculator below using its default values. Change any input to see your own numbers.
Protein powders and high-protein foods
Learn moreHow much is enough
Protein needs rise with activity and training goals. Sedentary adults need relatively little, but anyone building muscle or losing fat benefits from more — protein preserves muscle in a deficit and supports recovery. Spreading it across meals helps absorption.
How it’s calculated & sources
Daily target = body weight × a per-pound factor for your goal. We also show a per-meal figure (over four meals) and the calories that protein provides (4 cal/g). The same factor is also shown in g/kg (multiply g/lb by 2.2046226) so you can compare it with the 0.8 g/kg RDA baseline — the minimum intake to prevent deficiency, per the Institute of Medicine / National Academies Dietary Reference Intakes (DRI). Active adults benefit from more, with a typical useful range of 0.8–1.8 g/kg (0.36–0.8 g/lb) and up to 1.8–2.0 g/kg for highly active or muscle-building goals. If pregnant or breastfeeding, DRI figures add a fixed number of grams per day on top of the baseline target: +1 g (1st trimester), +10 g (2nd trimester), +31 g (3rd trimester), +19 g (lactation, first 6 months), or +13 g (lactation, after 6 months).
Benchmark: active adults benefit from ~0.7–1 g protein per lb of body weight, with the high end when cutting (ISSN position stand). RDA baseline and pregnancy/lactation additions: Institute of Medicine / National Academies Dietary Reference Intakes (DRI) for protein.
Results update as you type and are general estimates, not personalized financial, tax, medical or legal advice. Verify with a professional.
Frequently asked questions
Is too much protein harmful?
For healthy people, high protein intakes are well tolerated. Those with kidney disease should follow medical advice. Hydration helps.
Plant or animal protein?
Both work — just ensure variety so you get all essential amino acids. Plant eaters may aim slightly higher to account for digestibility.
What is the 0.8 g/kg RDA baseline?
0.8 grams of protein per kilogram of body weight (about 0.36 g/lb) is the Recommended Dietary Allowance — the minimum intake to prevent deficiency in most healthy adults, per the Institute of Medicine / National Academies Dietary Reference Intakes (DRI). It is not an optimal target for active adults, who typically benefit from more.
Do pregnancy or breastfeeding change protein needs?
Yes. On top of baseline needs, DRI figures add about +1 g/day in the 1st trimester, +10 g/day in the 2nd trimester, and +31 g/day in the 3rd trimester of pregnancy, plus +19 g/day during the first 6 months of breastfeeding and +13 g/day after 6 months.