Daily protein in grams for your weight and goal
Daily protein
120–165g / day
Build muscle: 1.6–2.2 g per kg of body weight.
Per meal
~36g
Spread over 4 meals a day.
More free tools: BMR and TDEE · Macros · Protein · Water · Calorie deficit
Protein needs scale with body weight and with how hard you train. The calculator multiplies your weight in kilograms by the range for your goal:
| Goal | Protein per kg | Who it fits |
|---|---|---|
| General health | 0.8–1 g/kg | Mostly sedentary adults; 0.8 g/kg is the standard minimum. |
| Active / endurance | 1.2–1.6 g/kg | Regular cardio, sport or general training. |
| Build muscle | 1.6–2.2 g/kg | Resistance training with a goal of gaining muscle. |
| Lose fat, keep muscle | 1.8–2.2 g/kg | Training in a calorie deficit; higher protein helps keep muscle. |
These ranges reflect common sports-nutrition guidance for healthy adults. Above about 2.2 g/kg there is little extra benefit for most people.
An 80 kg person who lifts weights to build muscle: 80 × 1.6 = 128 g to 80 × 2.2 = 176 g of protein a day. Spread over 4 meals, that is about 38 g per meal.
People with kidney disease or other medical conditions should talk to a doctor before raising protein intake.
Most active adults do well on 1.2 to 2.2 g of protein per kg of body weight. The minimum for sedentary adults is about 0.8 g/kg.
Around 1.6 to 2.2 g per kg of body weight per day, combined with resistance training and enough total calories.
About 25 to 40 g per meal suits most people. Divide your daily target by the number of meals you eat.
Use your current weight if you are fairly lean. If you have a lot of body fat to lose, your goal weight gives a more realistic target.