OneTaskBy Tim King · Updated
Protein Intake Calculator
Grams of Protein per Day for Your Weight, Plus a Per-Meal Target
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How the Protein Intake Calculator works
This protein intake calculator tells you how many grams of protein to eat each day for your body weight and goal. Pick general health, endurance training, building muscle, losing fat or older adult, and it gives a daily range, the grams per kilogram and per pound, and how much to aim for at each meal.
Protein supplies the amino acids your body uses to build and repair muscle, skin, enzymes and hormones. The official minimum keeps sedentary adults healthy, but research on athletes, dieters and older people shows they all do better with more, which is why the target depends on your goal.
How the protein intake calculator works
The formula is protein (g) = body weight (kg) × grams per kg for your goal. The ranges come from sports-nutrition position stands: 0.8 g/kg for general health, 1.2 to 1.4 for endurance, 1.6 to 2.2 for muscle gain, 1.8 to 2.4 while losing fat and 1.0 to 1.2 for adults over 65. Pounds are converted to kilograms first.
First example. An 80 kg lifter building muscle needs 80 × 1.6 = 128 g to 80 × 2.2 = 176 g a day, about 38 g at each of four meals.
Second example. A 150 lb (68 kg) runner needs 68 × 1.2 = 82 g to 68 × 1.4 = 95 g of protein a day.
How many grams of protein do I need a day? For a sedentary adult, 0.8 g per kg: 56 g at 70 kg. Active people and dieters need roughly twice that.
Daily protein in grams by body weight and goal
| Body weight | General health | Endurance | Building muscle | Losing fat |
|---|---|---|---|---|
| 50 kg (110 lb) | 40 | 60–70 | 80–110 | 90–120 |
| 55 kg (121 lb) | 44 | 66–77 | 88–121 | 99–132 |
| 60 kg (132 lb) | 48 | 72–84 | 96–132 | 108–144 |
| 65 kg (143 lb) | 52 | 78–91 | 104–143 | 117–156 |
| 70 kg (154 lb) | 56 | 84–98 | 112–154 | 126–168 |
| 75 kg (165 lb) | 60 | 90–105 | 120–165 | 135–180 |
| 80 kg (176 lb) | 64 | 96–112 | 128–176 | 144–192 |
| 85 kg (187 lb) | 68 | 102–119 | 136–187 | 153–204 |
| 90 kg (198 lb) | 72 | 108–126 | 144–198 | 162–216 |
| 95 kg (209 lb) | 76 | 114–133 | 152–209 | 171–228 |
| 100 kg (220 lb) | 80 | 120–140 | 160–220 | 180–240 |
| 105 kg (231 lb) | 84 | 126–147 | 168–231 | 189–252 |
| 110 kg (243 lb) | 88 | 132–154 | 176–242 | 198–264 |
| 115 kg (254 lb) | 92 | 138–161 | 184–253 | 207–276 |
| 120 kg (265 lb) | 96 | 144–168 | 192–264 | 216–288 |
| 125 kg (276 lb) | 100 | 150–175 | 200–275 | 225–300 |
| 130 kg (287 lb) | 104 | 156–182 | 208–286 | 234–312 |
| 135 kg (298 lb) | 108 | 162–189 | 216–297 | 243–324 |
| 140 kg (309 lb) | 112 | 168–196 | 224–308 | 252–336 |
| 145 kg (320 lb) | 116 | 174–203 | 232–319 | 261–348 |
Tips and pitfalls
- Use goal weight if very overweight. With a lot of body fat, total weight overstates muscle. Basing the target on goal weight, or on lean mass, gives a more sensible number.
- Spread it out. Muscle building responds best to 0.3 to 0.4 g/kg per meal over three to five meals, rather than one large serving.
- Count food first. Meat, fish, eggs, dairy, tofu and legumes can cover most targets. Supplements are a convenience, not a requirement.
- Kidney disease changes the rules. People with reduced kidney function should follow their doctor's protein target instead.
FAQ
How much protein do I need to build muscle?
Most research points to 1.6 g per kg of body weight a day as the level where extra protein stops adding measurable muscle for most people, with 2.2 g per kg as a safe upper end. For a 75 kg person that is roughly 120 to 165 g a day alongside regular strength training.
Is too much protein bad for you?
For healthy adults, intakes up to about 2.5 g per kg have not been shown to harm the kidneys or bones in studies lasting a year or more. Very high intakes can crowd out fibre-rich foods, so keep vegetables, fruit and whole grains in the diet too.
How much protein should I eat per meal?
About 0.3 to 0.4 g per kg of body weight per meal, or 20 to 40 g for most adults, is enough to maximise muscle building from that meal. Larger servings are still used by the body, so a big dinner is fine if it fits your day.
Do older adults need more protein?
Yes. Ageing muscles respond less to protein, so experts recommend 1.0 to 1.2 g per kg for healthy adults over 65, and more for those who are ill or losing muscle. Spreading protein evenly through the day and staying active both help preserve strength.
Should I use grams per kilogram or per pound?
Either works as long as you match the units. One gram per kilogram equals about 0.45 g per pound, so the popular one gram per pound rule is about 2.2 g per kg, the top of the range for building muscle.
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