Protein calculator
Grams of protein a day from your weight and goal, from the 0.8 g/kg RDA to athlete ranges.
- ๐บ๐ธ US federal & state rules
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Protein a day
108 to 154 g
Regular exercise or building muscle: 1.4 to 2 g per kg (0.64 to 0.91 g per lb)
- Body weight
- 170 lb (77.1 kg)
- Per meal (0.25 g/kg)
- 19 g, aim for 20 g
This is an example. Enter your numbers above and press the button to see your own result.
Daily protein by goal
| General health (RDA), 0.8 g/kg | 62 g |
|---|---|
| Regular exercise or building muscle, 1.4 to 2 g/kg | 108 to 154 g |
| Losing fat while lifting, 2.3 to 3.1 g/kg | 177 to 239 g |
- The RDA of 0.8 g per kg is the amount that covers nearly all healthy adults. It is a floor for health, not a target for athletes.
- If you have kidney disease, ask your doctor before eating more protein.
- This is an estimate for general information, not medical advice. Talk to a doctor or registered dietitian before a big change in diet or exercise, especially if you are pregnant or have a health condition.
Show the math
| Weight in kg | 77.1 |
|---|---|
| Low end | 77.1 ร 1.4 = 108 g |
| High end | 77.1 ร 2 = 154.2 g |
What to do next
How it works
Protein targets are set per kilogram of body weight. The calculator converts pounds to kilograms and multiplies by the range for your goal: 0.8 g for the RDA, 1.4 to 2.0 g for regular exercise, and 2.3 to 3.1 g for people lifting weights while eating less.
The per meal figure uses 0.25 g per kg, the dose the ISSN position stand links to muscle protein building, usually 20 to 40 g.
Things to keep in mind
The RDA is the minimum that covers nearly all healthy adults. Older adults and active people often do better with more. If you carry a lot of body fat, using your goal weight instead of your current weight gives a more realistic number.
This is general information, not medical advice. If you have kidney disease or another condition, ask your doctor or a registered dietitian about protein.
Sources
Frequently asked questions
How much protein do I need a day?
The RDA for adults is 0.8 g per kg of body weight, about 0.36 g per pound. A 170 lb adult needs about 62 g a day to meet it.
How much protein to build muscle?
The International Society of Sports Nutrition says 1.4 to 2.0 g per kg a day is enough for most people who exercise. For 170 lb that is about 108 to 154 g.
Is 1 gram of protein per pound too much?
One gram per pound is about 2.2 g per kg. That is above what most people need, but within the range studied for people cutting fat while lifting. For healthy kidneys it is generally considered safe.
How much protein can I absorb in one meal?
The ISSN suggests about 0.25 g per kg per meal, or 20 to 40 g, spread every 3 to 4 hours. Your body uses more than that in a meal, but this amount best supports muscle building.