Protein Calculator
How much protein do you need a day? Based on your weight and activity — from the RDA minimum to the ranges used in sport.
For healthy adults. These are estimates, not medical advice. Ask a doctor or dietitian about your own targets — especially if you are pregnant, have a health condition or are under 18.
Protein per kilogram
| Situation | Protein a day |
|---|---|
| Sedentary adults (RDA) | 0.8 g per kg |
| Older adults (65+) | 1.0–1.2 g per kg |
| Regular exercise, endurance sport | 1.2–1.6 g per kg |
| Strength training | 1.6–2.2 g per kg |
Example: a 75 kg person who exercises regularly needs about 90–120 g of protein a day — 30–40 g per meal over three meals.
Spread it over the day
Several meals with 20–40 g of protein each are used better for muscle building than one large portion. People with kidney disease should follow their doctor’s advice on protein.
Frequently asked questions
How much protein do I need a day?
At least 0.8 g per kg of body weight. Active people often benefit from 1.2–2.0 g per kg.
Can I eat too much protein?
Up to about 2 g per kg is considered safe for healthy adults. Very high intakes bring no extra benefit.