How Much Protein Do I Need Per Day?
Estimate a useful daily protein range from your weight, activity level, and goal, then turn it into an achievable eating plan.
Calculate Daily Protein
Medical Disclaimer: This is for informational purposes only—not medical advice. Consult a healthcare professional.
How this is calculated
Formula: Body weight × goal-adjusted protein factor
Your weight is converted to kilograms, then multiplied by a protein factor suited to your activity and selected goal.
General adult needs often start near 0.8 g/kg/day, while active adults commonly use about 1.2–1.6 g/kg/day. Hard training, dieting, or muscle-focused goals can justify a higher range.
The result is an estimate, not a diagnosis. Age, pregnancy, injury recovery, kidney function, and clinician-directed diets can materially change an appropriate target.
Common daily protein ranges
| Situation | Protein per kg | Typical use |
|---|---|---|
| Generally healthy, sedentary adult | 0.8–1.0 g/kg | Baseline maintenance |
| Recreationally active adult | 1.2–1.6 g/kg | Recovery and lean-mass support |
| Intense training or calorie deficit | 1.6–2.2 g/kg | Higher recovery or retention needs |
Make your target practical
Consistency matters more than hitting the exact number every day. Use the result as a flexible average.
Animal sources
- Chicken, turkey, lean beef
- Fish and shellfish
- Eggs
- Greek yogurt and cottage cheese
Plant sources
- Tofu, tempeh, and edamame
- Lentils, beans, and chickpeas
- Seitan
- Soy milk and higher-protein grains
Tips
- •Divide your target across three to five meals rather than saving most protein for dinner.
- •Choose minimally processed foods first; supplements are optional convenience.
- •Recalculate after a meaningful change in body weight, activity, or goal.
Related tools
Frequently asked questions
For many adults, 0.8 g/kg is a minimum reference point, while active people often benefit from roughly 1.2–1.6 g/kg. Your goal and training determine where you fit.
This calculator provides educational estimates and is not medical advice. Ask a doctor or registered dietitian for individualized guidance, especially with kidney disease, pregnancy, an eating disorder, or a prescribed diet.
Explore more nutrition & diet tools
Pair this calculator with related tools for a complete plan.