Protein Calculator
Your daily protein target from your body weight, goal, and training load. The full answer first — no account, no email wall.
Hold your current lean mass and recover well.
How Much Protein Do You Need Per Day?
Most active adults need 1.6 to 2.2 grams of protein per kilogram of body weight per day (0.7 to 1.0 g per pound). That is roughly double the RDA of 0.8 g/kg, which is a minimum to prevent deficiency, not a target for performance. Athletes in a fat-loss phase should aim for the higher end (2.0 to 2.4 g/kg) to preserve lean mass in a calorie deficit.
Example: a 180 lb (82 kg) lifter aiming to build muscle needs roughly 130 to 180 g of protein per day. The calculator above gives you your exact number based on body weight, goal, and training volume.
Daily Protein Targets by Goal
| Goal | g per kg | g per lb | 180 lb example |
|---|---|---|---|
| Sedentary (RDA minimum) | 0.8 | 0.36 | 65 g |
| General fitness | 1.2–1.6 | 0.55–0.7 | 100–130 g |
| Muscle gain | 1.6–2.2 | 0.7–1.0 | 130–180 g |
| Fat loss (preserve muscle) | 2.0–2.4 | 0.9–1.1 | 160–195 g |
| Endurance / HYROX athletes | 1.4–1.8 | 0.65–0.8 | 115–145 g |
| Athletes 40+ (anabolic resistance) | 1.8–2.2 | 0.8–1.0 | 145–180 g |
What the Research Actually Says
These targets are not gym-bro folklore. They come from the strongest evidence available on protein and training:
The 1.6 g/kg plateau. A 2018 meta-analysis of 49 randomized trials (1,863 participants) found protein supplementation significantly increased strength and lean mass gains from resistance training, with benefits plateauing around 1.6 g/kg/day and an upper confidence limit of 2.2 g/kg. Morton et al., British Journal of Sports Medicine, 2018. PubMed 28698222
ISSN Position Stand. The International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg/day for building and maintaining muscle in exercising individuals. Jäger et al., JISSN, 2017. PubMed 28642676
Higher protein protects muscle in a deficit. In a controlled trial, subjects eating 2.4 g/kg during a 40% calorie deficit gained lean mass while losing fat; the 1.2 g/kg group only maintained. Longland et al., AJCN, 2016. PubMed 26817506
Healthy kidneys are not harmed by high protein. A 2018 meta-analysis of 28 trials found protein intakes above 1.5 g/kg/day did not adversely affect kidney function in healthy adults. Devries et al., Journal of Nutrition, 2018. PubMed 30383278
Per-Meal Protein: Does Distribution Matter?
Total daily intake matters most, but distribution helps. Research on maximizing muscle protein synthesis suggests roughly 0.4 g/kg per meal across about 4 meals (Schoenfeld & Aragon, JISSN, 2018. PubMed 29497353). For a 180 lb athlete, that is about 33 g of protein per meal, four times per day. Older athletes need more per sitting: around 0.40 g/kg per meal versus 0.24 g/kg in younger adults to trigger the same synthesis response (Moore et al., J Gerontol, 2015. PubMed 25056502).
This calculator and guide are for educational purposes only and are not medical or dietetic advice. Protein needs vary with health conditions; consult a physician or registered dietitian before making major dietary changes, especially with kidney or liver conditions. See our Disclaimer for how we frame educational content.