Protein Needs Calculator
How much protein you need daily based on your weight and training goal.
How much protein do you need?
Protein requirements scale with your body weight and your goal. The old RDA of 0.8 g/kg is enough to prevent deficiency but is far too low for anyone training. Active people and lifters do best on roughly 1.6–2.2 g of protein per kg of body weight, and the calculator picks the right range for your specific goal.
It also shows your target in real food terms — chicken, eggs, Greek yogurt, tuna — so the number is actually usable. To learn why distribution and timing matter, read the protein intake guide or the whey protein guide.
Frequently asked questions
How much protein should I eat per day?
For active people and those building or preserving muscle, roughly 1.6 to 2.2 grams per kilogram of body weight per day is well supported by research. Sedentary individuals need less; competitive athletes may go slightly higher.
Is too much protein bad for your kidneys?
In healthy people, higher protein intakes have not been shown to harm the kidneys. People with existing kidney disease should follow medical advice on protein.
Can I get enough protein on a plant-based diet?
Yes, though plant proteins are often less concentrated and lower in some amino acids, so vegans should aim toward the higher end of the range and vary their sources or use a blended plant protein.