🥩Protein Intake Calculator
Get a daily protein target — and how much to eat per meal — for your weight, activity and goal.
⚕️ Results are general estimates, not medical advice. Check with a doctor before starting a new training plan.
About you
Aim for about
93–123 grams of protein a day
23–31 g per meal across 4 meals · 1.2–1.6 g per kg
🩺 If you have a kidney condition, check with your doctor before increasing protein.
grams / day
93–123
per meal
23–31
g per kg
1.2–1.6
g per lb
0.54–0.73
Spreading protein across meals (20–40 g each) works better for muscle than one huge serving.
How it works
We multiply your weight in kilograms by a grams-per-kg range:
- Sedentary 0.8–1.0 · Lightly active 1.0–1.2 · Moderately active 1.2–1.6 · Very active 1.6–2.0
- Build muscle: at least 1.6–2.2 g/kg · Lose fat: at least 1.8–2.4 g/kg (helps protect muscle)
Then we split it across your meals.
Worked example
170 lb (77.1 kg), moderately active, building muscle:
- 77.1 × 1.6 = 123 g to 77.1 × 2.2 = 170 g a day
- Across 4 meals: 31–42 g per meal
If you have a kidney condition, check with your doctor before increasing protein.
Questions people ask
The RDA is 0.8 g per kg for sedentary adults. Active people and those building muscle often benefit from 1.6–2.2 g per kg.
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Last updated October 8, 2026. These results are friendly estimates to help you plan — always double-check before buying or making big decisions.