Protein Intake Calculator
Find how much protein you need each day from your body weight and activity.
About the Protein Intake Calculator
The Recommended Dietary Allowance for adults is 0.8 g of protein per kg of body weight, the amount to prevent deficiency. The Dietary Guidelines for Americans 2025–2030 set a higher daily goal of 1.2–1.6 g/kg.
The International Society of Sports Nutrition recommends 1.4–2.0 g/kg for people who exercise, and intakes up to about 2.2 g/kg help keep muscle while losing fat.
The formula
Protein (g) = body weight (kg) × grams per kg
Protein in common foods
| Food | Protein |
|---|---|
| 100 g chicken breast (cooked) | 31 g |
| 1 large egg | 6 g |
| 100 g firm tofu | 17 g |
| 1 cup cooked lentils (198 g) | 18 g |
| 170 g Greek yogurt (plain, non-fat) | 17 g |
Approximate values from USDA FoodData Central.
Worked example
Example: Protein per day = 114 g
- Inputs: Units: lb / ft; Weight: 180 lb; Your situation: Regular exercise.
- Formula: Protein (g) = body weight (kg) × grams per kg
- Result: Protein per day = 114 g
- Minimum (RDA, 0.8 g/kg): 65 g
- Upper useful range (2.2 g/kg): 180 g
- Calories from protein: 457 kcal
Things to keep in mind
- This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
- People with kidney disease should follow their doctor's protein advice.
Questions people ask
Can I eat too much protein?
Up to about 2.2 g/kg is well studied in healthy adults; there's little extra benefit beyond that.
Does it matter when I eat it?
Spreading it over 3–4 meals of 20–40 g each supports muscle building best.