Daily Protein Intake Calculator

Find out how much protein you really need each day to support your goals — whether that's general health, building muscle, losing fat, or training as an athlete. Get minimum, recommended, and optimal targets in grams plus food-equivalent examples.

How much protein do you really need?

The RDA is 0.8 g/kg of bodyweight — but that's the bare minimum to prevent deficiency, not the amount that's optimal for body composition. Research on athletes and people trying to preserve muscle while losing fat consistently lands in the 1.6-2.2 g/kg range (roughly 0.7-1.0 g per pound). This calculator adjusts your target based on how active you are and what you're trying to achieve.