Daily Protein Intake Calculator by Weight & Goal
Estimate how many grams of protein you need per day from your body weight, age, training frequency and goal. Get a practical range, a per-meal target and food ideas for muscle gain, fat loss, fitness or healthy aging.
Your daily protein target
Split your protein across the day
Protein foods that fit your eating style
Values are approximate and vary by brand, cooking method and serving size. Use food labels when accuracy matters.
Why this range fits your answers
Build the next part of your plan
How much protein should you eat per day?
A daily protein intake calculator gives you a starting range rather than a medical prescription. For a generally healthy adult with little structured exercise, 0.8 g/kg of body weight is the familiar baseline reference. People who train regularly often use a higher range because exercise increases the need for muscle repair, recovery and adaptation.
Your useful target depends on body weight, training volume, age, total calorie intake and goal. Someone building muscle or preserving lean mass during fat loss usually needs more protein than someone who is sedentary.
General health
A practical starting range for healthy adults doing little structured exercise.
Active adults
Useful for regular fitness, endurance work and maintaining muscle.
Muscle gain or cutting
A common evidence-based range for resistance training and lean-mass retention.
Protein intake by body weight
The table below shows how body weight changes grams of protein per day. It is a quick reference, not a replacement for the personalized result above.
| Body weight | Basic 0.8 g/kg | Active 1.4 g/kg | Muscle-focused 1.6–2.0 g/kg |
|---|---|---|---|
| 50 kg / 110 lb | 40 g | 70 g | 80–100 g |
| 60 kg / 132 lb | 48 g | 84 g | 96–120 g |
| 70 kg / 154 lb | 56 g | 98 g | 112–140 g |
| 80 kg / 176 lb | 64 g | 112 g | 128–160 g |
| 90 kg / 198 lb | 72 g | 126 g | 144–180 g |
| 100 kg / 220 lb | 80 g | 140 g | 160–200 g |
Protein per meal matters less than the daily total—but distribution helps
Daily intake is the main target. After that, spreading protein across three to six meals can make the plan easier to follow and gives each meal a meaningful amount. For active adults, many practical plans land around 20–40 g per meal, although larger bodies and higher daily targets may need more.
The calculator divides your practical target across the number of meals you select. You do not need every meal to be identical; consistency across the whole day matters more.
Protein for muscle gain, fat loss and endurance
Muscle gain: adequate protein supports repair, but progressive resistance training and enough total calories are still required. More protein alone does not guarantee more muscle.
Fat loss: a higher protein intake can help preserve lean mass and improve fullness while calories are reduced. The deficit still determines weight loss.
Endurance: protein supports recovery, while carbohydrates remain the main fuel for longer or harder sessions. Avoid replacing too much carbohydrate with protein.
Frequently asked questions
Clear answers to common searches about grams of protein per day, protein timing and high-protein diets.
How much protein should I eat a day?
A healthy sedentary adult can use 0.8 g/kg as a baseline. Active adults commonly use higher ranges, often 1.2–2.0 g/kg depending on training and goal. Use the calculator for a personalized estimate.
How much protein do I need to build muscle?
For adults doing progressive resistance training, a practical range is often 1.6–2.2 g/kg per day. Research suggests benefits commonly level off around 1.6 g/kg for many people, while the upper end provides flexibility.
How much protein should I eat for fat loss?
Many active adults cutting calories use roughly 1.6–2.2 g/kg per day to support fullness and lean-mass retention. Very lean athletes in aggressive deficits need individualized guidance.
How much protein per meal is useful?
A practical meal often contains around 20–40 g, but body size and daily intake matter. Another useful approach is about 0.3–0.4 g/kg per meal spread over several meals.
Is 100 grams of protein a day enough?
It depends on body weight and goal. For a 60 kg adult, 100 g equals about 1.67 g/kg; for a 100 kg adult, it equals 1.0 g/kg. Compare the number with your weight-based range.
Do I need protein immediately after a workout?
No narrow “30-minute window” is required for most people. A protein-containing meal before or after training can work; total daily intake and a regular meal pattern matter more.
Can I get enough protein on a vegetarian or vegan diet?
Yes. Use varied sources such as dairy or eggs if included, soy foods, legumes, seitan, peas, beans and protein-fortified foods. Plant-based eaters may benefit from slightly larger or more varied servings.
Can too much protein be harmful?
Healthy adults often tolerate higher-protein diets, but people with kidney, liver or metabolic conditions may need a prescribed limit. Do not use this calculator to override medical or dietitian advice.
This adult protein calculator provides an educational estimate, not medical advice. It is not designed for children, pregnancy, breastfeeding, eating-disorder treatment, severe illness, or prescribed kidney/liver diets. Speak with a qualified clinician or dietitian before changing a medically managed protein intake. See the ExerciseMenu disclaimer.