Find out how much protein to eat each day based on your weight and activity goal — whether you’re maintaining health or building muscle.
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How This Is Calculated
Protein needs scale with body weight, not calories, so this calculator multiplies your weight in kilograms by a target amount of grams per kilogram.
Reference Ranges
0.8 g/kg is the general baseline for sedentary adults. 1.6 g/kg supports regular exercise and recovery. 2.2 g/kg is common guidance for muscle building and strength training.
Spread your protein across meals throughout the day for the best muscle protein synthesis response.
Protein needs vary with goals, training, and health status.
Spread protein across meals, choose foods you enjoy, and consult a clinician or dietitian if you have kidney disease, are pregnant, or follow medical nutrition advice.
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