Calculate your recommended daily protein intake based on your body weight and activity or fitness goal.
This tool estimates how many grams of protein you should eat per day based on your body weight and activity or fitness goal (such as general health, muscle building, or fat loss). Protein is essential for muscle repair, immune function, enzyme production, and maintaining lean body mass.
Protein needs are commonly expressed as grams per kilogram of body weight: roughly 0.8 g/kg for sedentary adults (the general RDA), 1.2–1.6 g/kg for recreationally active people, and 1.6–2.2 g/kg for those focused on muscle building or intense training.
Enter your body weight and select your activity level or goal. The tool calculates a suggested daily protein target in grams.
Example 1: A 70 kg sedentary adult needs roughly 56 grams of protein per day (70 × 0.8).
Example 2: A 70 kg person focused on muscle building at 1.8 g/kg needs roughly 126 grams of protein per day.
How much protein do I need to build muscle? Most research supports roughly 1.6 to 2.2 grams per kilogram of body weight per day for muscle growth when combined with resistance training.
Is more protein always better? No — beyond a certain point (roughly 2.2 g/kg for most people), additional protein doesn't provide extra muscle-building benefit and simply adds calories.
Is plant protein as good as animal protein? Plant proteins can fully meet needs but often require combining sources (like grains and legumes) to get all essential amino acids, since many single plant sources are lower in one or more essential amino acids.
Does high protein intake harm the kidneys? For people with healthy kidney function, higher protein diets are not shown to cause kidney damage; those with existing kidney disease should follow their doctor's specific guidance.
Does protein timing matter? Total daily protein intake matters most, though spreading protein across meals (rather than one large serving) is generally considered to support muscle repair more evenly throughout the day.