Protein Need Calculator
Calculate daily protein in grams from body weight, activity, and goals.
Returns targets per kg and lb for sedentary, active, and muscle-building routines.
Protein is the most important macronutrient for muscle maintenance, recovery, satiety, and metabolic function. Your daily requirement depends on body weight, activity level, age, and goals. The standard RDA is actually the minimum to prevent deficiency — most active people need significantly more.
Formula: Daily Protein (grams) = Body Weight (kg) × Protein Factor
Or in pounds: Daily Protein (grams) = Body Weight (lbs) × Protein Factor
Protein factors by goal and activity:
- Sedentary adult (minimum): 0.8 g/kg (0.36 g/lb)
- Active adult (general fitness): 1.2–1.6 g/kg (0.55–0.73 g/lb)
- Endurance athlete: 1.4–1.8 g/kg (0.64–0.82 g/lb)
- Strength/bodybuilding: 1.6–2.2 g/kg (0.73–1.0 g/lb)
- Weight loss (preserve muscle): 1.8–2.4 g/kg (0.82–1.09 g/lb)
- Older adults (65+, prevent sarcopenia): 1.2–1.6 g/kg (0.55–0.73 g/lb)
Worked example: A 78 kg (172 lb) person who lifts weights 4× per week and wants to build muscle:
Protein need = 78 × 2.0 g/kg = 156 grams/day
Spread over 4 meals: 39 grams per meal
Protein content of common foods:
- Chicken breast (100g): 31g protein
- Eggs (1 large): 6g protein
- Greek yogurt (170g): 17g protein
- Tuna (100g): 29g protein
- Cottage cheese (100g): 12g protein
- Lentils (cooked, 100g): 9g protein
- Whey protein powder (1 scoop): 20–25g protein
- Tofu (100g): 8g protein
- Black beans (100g): 8.9g protein
Timing: Research shows distributing protein evenly across 3–5 meals optimizes muscle protein synthesis better than consuming it all in one or two meals.