Protein Intake Calculator
Most adults need at least 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.
Example and how to use it
The 2025–2030 Dietary Guidelines for Americans set a higher goal for adults, 1.2–1.6 g/kg — the same range that suits people who exercise regularly. To build muscle or keep it while losing fat, aim for 1.6–2.2 g/kg; after 65, at least 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 24 g |
Calculated from 150 lb of body weight.
What 24 g of protein looks like
- Chicken Breast: 3 oz (85 g)
- Canned Tuna: 3.4 oz (95 g)
- Greek Yogurt: 8.5 oz (240 g)
- Eggs: 6.5 oz (185 g)
- Tofu: 7.1 oz (200 g)
- Lentils: 9.3 oz (265 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 | 0.45–0.54 | 70–84 g |
| Regular exercise | 1.2–1.6 | 0.54–0.73 | 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 |
Formula and sources: where these numbers come from
Protein per day (g) = grams per kg for your goal × body weight (kg)
Per meal (g) = daily grams ÷ 4 meals, up to about 0.4 g per kg per meal
In pounds: divide the per-kg figure by 2.2046 (0.8 g/kg = 0.36 g/lb)
- 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.
- 1.2–1.6 g/kg is the adult goal in the Dietary Guidelines for Americans 2025–2030 (USDA and HHS, January 2026), which treat the 0.8 g/kg RDA as a minimum rather than a target.
- 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.
- About 0.4 g/kg per meal over at least four meals is the distribution Schoenfeld and Aragon (2018) suggest for reaching 1.6 g/kg a day.
- 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.
Worked example
A 70 kg (154 lb) adult who exercises regularly: 1.2 × 70 = 84 g and 1.6 × 70 = 112 g, so the range is 84–112 g a day. Over four meals that is about 1.4 × 70 ÷ 4 ≈ 25 g a meal; the calculator takes the middle of the range.
Limits
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, not a published formula. The ranges are for healthy adults: with kidney disease, in pregnancy or while breastfeeding, protein targets are set by your doctor.
Sources
- Institute of Medicine, Food and Nutrition Board (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.The protein RDA of 0.8 g per kg of body weight and the acceptable macronutrient ranges: protein 10–35%, fat 20–35%, carbohydrate 45–65% of calories.
- U.S. Department of Agriculture, U.S. Department of Health and Human Services (2026). Dietary Guidelines for Americans, 2025–2030.Adults: 1.2–1.6 g of protein per kg of body weight a day.
- Jäger R, Kerksick CM, Campbell BI, Cribb PJ et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. doi: 10.1186/s12970-017-0177-8.1.4–2.0 g of protein per kg a day is sufficient for most exercising people.
- Thomas DT, Erdman KA, Burke LM (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. doi: 10.1249/MSS.0000000000000852.Athletes: 1.2–2.0 g of protein per kg a day.
- Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. doi: 10.1136/bjsports-2017-097608.Meta-analysis of 49 trials: muscle gains from strength training levelled off at about 1.6 g/kg a day (upper bound of the estimate 2.2 g/kg).
- Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. doi: 10.1186/s12970-018-0215-1.About 0.4 g of protein per kg per meal across at least four meals to reach 1.6 g/kg a day; at 2.2 g/kg, up to 0.55 g/kg per meal.
- Bauer J, Biolo G, Cederholm T, Cesari M et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. doi: 10.1016/j.jamda.2013.05.021.Adults over 65: 1.0–1.2 g of protein per kg a day.
Sources last checked on September 30, 2026.
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 complement each other 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 | container, 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 | 34 g |
| Tofu | serving, 100 g | 117 | 12 g | 7 g | 2.5 g |
| Edamame | serving, 100 g | 120 | 12 g | 5 g | 8.9 g |
| Quinoa | plate, 200 g | 240 | 8.8 g | 3.8 g | 43 g |
| Soy Milk | cup, 240 ml | 96 | 7.7 g | 4.3 g | 7.7 g |
| Eggs | one, 50 g | 78 | 6.5 g | 5.5 g | 0.6 g |
| Almonds | handful, 30 g | 174 | 6.3 g | 15 g | 6.5 g |
| Peanut Butter | tablespoon, 16 g | 94 | 4 g | 8 g | 3.1 g |
| Hulled hemp seeds | tablespoon, 10 g | 55 | 3.2 g | 4.9 g | 0.9 g |
| Whole Wheat Bread | slice, 35 g | 81 | 3.2 g | 1 g | 16 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 to get 1.0–1.2 g/kg. The 2025–2030 Dietary Guidelines for Americans now recommend 1.2–1.6 g/kg a day for adults; 0.8 g/kg remains the National Academies' minimum (RDA).
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 the upper end of the 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 (50 g) has about 6.5 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 the intakes on this page are generally considered safe: the International Society of Sports Nutrition describes 1.4–2.0 g per kg a day as sufficient and safe for people who exercise, and 2.2 g/kg is the top of the range studied for muscle gain rather than a target. If you have kidney disease or another medical condition, follow your doctor's advice on protein.