Protein Intake Calculator
Most adults need 0.8 g of protein per kilogram of body weight a day (0.36 g per pound) — about 56 g for a 70 kg (154 lb) person. If you exercise regularly, aim for 1.2–1.6 g/kg; to build muscle or keep it while losing fat, 1.6–2.2 g/kg; after 65, 1.0–1.2 g/kg. Enter your details below to get your daily range and a per-meal target.
Protein intake calculator
Your goal
| Protein per day | 82–109 g |
| Per lb of body weight | 0.54–0.73 g/lb |
| Per meal (4 meals) | about 27 g |
Calculated from 150 lb of body weight.
What 27 g of protein looks like
- Chicken Breast: 3.4 oz (95 g)
- Canned Tuna: 3.9 oz (110 g)
- Greek Yogurt: 9.5 oz (270 g)
- Eggs: 7.4 oz (210 g)
- Tofu: 7.9 oz (225 g)
- Lentils: 10.6 oz (300 g)
Protein needs by goal
| Goal | g per kg | g per lb | 70 kg (154 lb) person |
|---|---|---|---|
| General health, mostly sedentary | 0.8 | 0.36 | 56 g |
| Adults over 65 | 1.0–1.2 | 0.45–0.55 | 70–84 g |
| Regular exercise | 1.2–1.6 | 0.55–0.73 | 84–112 g |
| Building muscle | 1.6–2.2 | 0.73–1.0 | 112–154 g |
| Losing fat, keeping muscle | 1.6–2.2 | 0.73–1.0 | 112–154 g |
Protein by body weight
Grams a day from your total weight. If your BMI is 30 or higher, use the calculator above: it adjusts the basis weight.
| Weight | 0.8 g/kg (basic) | 1.2–1.6 g/kg (active) | 1.6–2.2 g/kg (muscle) |
|---|---|---|---|
| 120 lb (54 kg) | 44 g | 65–87 g | 87–120 g |
| 140 lb (64 kg) | 51 g | 76–102 g | 102–140 g |
| 160 lb (73 kg) | 58 g | 87–116 g | 116–160 g |
| 180 lb (82 kg) | 65 g | 98–131 g | 131–180 g |
| 200 lb (91 kg) | 73 g | 109–145 g | 145–200 g |
| 220 lb (100 kg) | 80 g | 120–160 g | 160–220 g |
| 250 lb (113 kg) | 91 g | 136–181 g | 181–249 g |
Where these numbers come from
- 0.8 g/kg is the Recommended Dietary Allowance for adults set by the US National Academies — the amount that covers the needs of nearly all healthy people who aren't especially active.
- 1.4–2.0 g/kg is what the International Society of Sports Nutrition (2017 position stand) considers enough for most people who exercise; the American College of Sports Medicine gives a similar 1.2–2.0 g/kg.
- 1.6 g/kg is where muscle gains from strength training leveled off in a 2018 meta-analysis of 49 trials (Morton et al.), with 2.2 g/kg as the upper end of the estimate.
- 1.0–1.2 g/kg for over-65s comes from the PROT-AGE expert group (2013): older muscles respond less to protein, so they need a bit more of it.
If your BMI is 30 or higher, per-kilogram targets based on your full weight overshoot, because fat tissue needs very little protein. The calculator then uses the weight you would have at a BMI of 25 for your height — a common practical adjustment.
How to hit your protein target
Spread protein across the day rather than loading it into dinner: roughly 0.4 g per kg per meal over four meals is a good rule of thumb. Lean meat, fish, eggs, Greek yogurt, tofu, beans and lentils all count; plant sources are easier to combine when you eat a variety over the day. The calculator shows how much of each food gives one meal's worth.
Protein in common foods
Per typical serving, from the same food database the diary uses (averages from USDA FoodData Central and standard food composition tables):
| Food | Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Chicken Breast | serving, 150 g | 206 | 44 g | 2.7 g | 0 g |
| Turkey | serving, 150 g | 233 | 44 g | 6 g | 0 g |
| Canned Tuna | can, 150 g | 174 | 38 g | 1.5 g | 0 g |
| Cod | serving, 150 g | 158 | 35 g | 1.4 g | 0 g |
| Salmon | fillet, 150 g | 312 | 33 g | 20 g | 0 g |
| Cottage Cheese | pack, 180 g | 218 | 31 g | 9 g | 3.2 g |
| Shrimp | serving, 120 g | 114 | 24 g | 1.4 g | 0.2 g |
| Lentils | plate, 200 g | 232 | 18 g | 0.8 g | 40 g |
| Greek Yogurt | cup, 150 g | 110 | 15 g | 3 g | 5.4 g |
| Chickpeas | serving, 150 g | 246 | 13 g | 3.9 g | 41 g |
| Kidney Beans | serving, 150 g | 180 | 13 g | 0.8 g | 25 g |
| Tofu | serving, 100 g | 117 | 12 g | 7 g | 1.5 g |
| Edamame | serving, 100 g | 120 | 12 g | 5 g | 3.7 g |
| Quinoa | plate, 200 g | 240 | 8.8 g | 3.8 g | 42 g |
| Eggs | one, 55 g | 85 | 7.2 g | 6.1 g | 0.6 g |
| Soy Milk | glass, 200 ml | 80 | 6.4 g | 3.6 g | 5.6 g |
| Almonds | handful, 30 g | 174 | 6.3 g | 15 g | 2.7 g |
| Peanut Butter | spoon, 20 g | 118 | 5 g | 10 g | 4 g |
| Hulled hemp seeds | spoon, 15 g | 83 | 4.7 g | 7.3 g | 0.7 g |
| Whole Wheat Bread | slice, 35 g | 81 | 3.2 g | 1 g | 13 g |
The simplest way to see whether you actually get there is to log what you eat for a few days. In the free Calories Not Count diary, protein is shown for every meal and for the day, and the food pages list protein per 100 g and per serving.
FAQ
How much protein do I need a day?
Most healthy adults need at least 0.8 g of protein per kg of body weight a day (0.36 g per lb) — about 56 g for a 70 kg (154 lb) person. People who exercise regularly do better with 1.2–1.6 g/kg, and those building muscle or dieting while strength training with 1.6–2.2 g/kg. Adults over 65 are advised 1.0–1.2 g/kg.
How much protein do I need to build muscle?
About 1.6 g per kg of body weight a day (0.73 g per lb) covers most people doing regular strength training; a 2018 meta-analysis found gains leveled off around that point, with 2.2 g/kg as a safe upper estimate. Training itself matters more than going beyond that.
How much protein should I eat per meal?
Around 0.4 g per kg of body weight per meal, spread over at least four meals, is a practical way to reach a higher daily target — for a 70 kg person that's roughly 28 g per meal.
How much protein is in a chicken breast?
Cooked skinless chicken breast has about 29 g of protein per 100 g, so a 150 g (5.3 oz) portion gives around 44 g. One egg (55 g) has about 7.2 g.
How much protein do I need if I weigh 150 lb?
At the basic 0.8 g/kg it's about 54 g a day. With regular exercise, 82–109 g; for building muscle or dieting with strength training, 109–150 g.
How much protein do I need during pregnancy or breastfeeding?
The US National Academies set the RDA at 1.1 g per kg of body weight a day in pregnancy and 1.3 g/kg while breastfeeding, instead of 0.8. Your doctor or midwife may adjust this, so follow their advice.
Can you eat too much protein?
For healthy adults, intakes up to about 2 g per kg a day are generally considered safe. If you have kidney disease or another medical condition, follow your doctor's advice on protein.