Protein Calculator
Work out a daily protein target from your body weight and goal, split across your meals.
Quick answer
Sedentary adults need at least 0.8 g per kg of body weight; people building muscle usually aim for 1.6–2.2 g/kg. An 80 kg lifter needs about 128–176 g a day. Fit it into your day with the macro calculator.
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- No sign-up
- Fitness
- Updated October 2026
Daily protein
123–170 g/day
1.6–2.2 g per kg of body weight
- Per meal4 meals
- 31–42 g
- Calories from protein
- 494–679 kcal
Show the working
- 77.1 kg × 1.6–2.2 g/kg = 123–170 g/day
About the Protein calculator
The RDA of 0.8 g of protein per kg of body weight is the minimum to avoid deficiency for sedentary adults. Research on people who train regularly supports higher intakes: about 1.6–2.2 g/kg to build muscle, and similar or slightly higher while losing fat to protect lean mass.
Spreading protein over 3–5 meals of roughly 20–40 g each is a practical way to reach the total. People with kidney disease should follow their doctor’s protein advice rather than these ranges.
How to use it
- Choose units and enter your body weight.
- Pick the goal closest to yours.
- Set your number of meals to see grams per meal.
The formula
Protein (g/day) = body weight (kg) × g/kg for your goal
- Sedentary: 0.8 g/kg · regular exercise: 1.1–1.4 · muscle gain: 1.6–2.2 · fat loss: 1.8–2.4 · endurance: 1.2–1.6.
Worked example
80 kg person building muscle
- 80 × 1.6 = 128 g.
- 80 × 2.2 = 176 g.
- Over 4 meals: 32–44 g per meal.
Frequently asked questions
Can you eat too much protein?
For healthy adults, intakes up to about 2 g/kg are well studied and considered safe. Very high intakes mainly crowd out other foods.
Should I use my current or goal weight?
If you carry a lot of excess body fat, use your goal weight or lean body mass, otherwise the target will be unrealistically high.
Do protein shakes count?
Yes — protein is protein. Shakes are simply a convenient way to reach the total when meals fall short.
Results are estimates for healthy adults, not medical advice. Talk to a doctor or registered dietitian before major changes to diet or training, especially if you are pregnant or have a health condition.
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