How much protein do I really need?

The US RDA is 0.8 g/kg/day but this is the minimum to avoid deficiency in sedentary adults. The ISSN recommends 1.4–2.0 g/kg for active people, and up to 2.2 g/kg when cutting calories to preserve muscle.

Why split protein across meals?

Spreading 25–40 g of protein across 3–5 meals reliably maximises muscle protein synthesis throughout the day. The per-meal column gives you a target to hit at each sitting.

Should I use my bodyweight or lean mass?

This tool uses total bodyweight because most people don't know their lean mass. If you do, multiply LBM by 2.5–3.0 g/kg instead (use the body-fat calculator first).

Is high protein dangerous for kidneys?

For healthy adults, intakes up to about 2 g/kg/day show no adverse kidney effects in published trials. People with existing chronic kidney disease should follow medical guidance.

Does this tool save my data?

No. All inputs are processed in your browser and cleared when you close the tab.

Is the protein calculator free?

Yes — completely free, no signup or limits.

Protein Calculator

Calculate daily protein needs and per-meal split based on weight and training goal.

Written by Golam Rabbani, Founder & Lead Engineer — Last updated 2026-05-01

This interactive tool requires JavaScript. Read the formula and worked example below; you can compute the result by hand.

How to use this protein calculator

Toggle kg or lbs, then enter your current body weight.
Pick a goal that matches your training: Sedentary (0.8), Active (1.2), Endurance (1.4), Strength (1.6), Hypertrophy (2.0), or Cutting (2.2 g/kg).
Enter how many meals per day you want to spread protein across (1–8).
Press Calculate to see total daily protein and grams per meal.

About this protein calculator

The protein calculator multiplies your body weight in kilograms by a goal-specific grams-per-kilogram coefficient and then divides the daily total across the meals you eat. The coefficients reflect commonly cited training and bodyweight categories: 0.8 g/kg (US RDA for sedentary adults), 1.2 g/kg (active), 1.4 g/kg (endurance), 1.6 g/kg (strength training), 2.0 g/kg (hypertrophy / building muscle), and 2.2 g/kg (cutting / preserving lean mass in a deficit).

Those ranges come from the International Society of Sports Nutrition Position Stand on Protein and Exercise (Jäger R, Kerksick CM, Campbell BI, et al. JISSN 2017;14:20), which recommends 1.4–2.0 g/kg for most exercising adults and up to 2.3 g/kg during energy-restricted phases to spare lean mass. This is an estimate for informational purposes and is not a substitute for advice from a registered dietitian or qualified clinician, especially if you have kidney disease.

For example, an 80 kg lifter on a Strength (1.6 g/kg) plan eating four meals a day: total protein = 80 × 1.6 = 128 g/day; per meal = 128 / 4 = 32 g. The tool is useful for translating a coach's g/kg target into something you can actually plan around plates of food.

FAQ

How much protein do I really need?: The US RDA is 0.8 g/kg/day but this is the minimum to avoid deficiency in sedentary adults. The ISSN recommends 1.4–2.0 g/kg for active people, and up to 2.2 g/kg when cutting calories to preserve muscle.
Why split protein across meals?: Spreading 25–40 g of protein across 3–5 meals reliably maximises muscle protein synthesis throughout the day. The per-meal column gives you a target to hit at each sitting.
Should I use my bodyweight or lean mass?: This tool uses total bodyweight because most people don't know their lean mass. If you do, multiply LBM by 2.5–3.0 g/kg instead (use the body-fat calculator first).
Is high protein dangerous for kidneys?: For healthy adults, intakes up to about 2 g/kg/day show no adverse kidney effects in published trials. People with existing chronic kidney disease should follow medical guidance.
Does this tool save my data?: No. All inputs are processed in your browser and cleared when you close the tab.
Is the protein calculator free?: Yes — completely free, no signup or limits.