Protein calculator
Protein needs vary a lot depending on how much you train. Enter your bodyweight and pick the option that matches your current activity level to get a daily gram target you can plan meals around.
Where do these numbers come from?
The general health target is close to the standard RDA of 0.8 g/kg. The active target sits near the low end of the ISSN's recommended range for people who exercise, and the muscle-building target of 1 gram per pound sits slightly above the top of it, rounded up into an easy-to-remember number. All three are scaled by bodyweight so the number stays proportional to you. If you have a kidney condition or other medical reason to watch protein, check with a doctor first.
Source: Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." Journal of the International Society of Sports Nutrition, 2017. Read the position stand ↗ Morton RW, et al. "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." British Journal of Sports Medicine, 2018. Read the meta-analysis ↗
Frequently asked questions
How much protein should I eat per day?
It depends on how active you are. Someone who's mostly sedentary needs far less than someone lifting weights regularly. This calculator scales your target to your bodyweight and your training goal.
Do I need more protein if I'm trying to build muscle?
Yes. Resistance training raises protein needs because protein supplies the amino acids your body uses for muscle protein synthesis, the process behind building muscle after training. The ISSN position stand recommends about 1.4-2.0 g/kg (roughly 0.65-0.9 g per pound) per day for most people who exercise, and a 2018 meta-analysis found extra muscle gains leveled off, on average, around 1.6 g/kg (about 0.7 g per pound). This calculator's muscle-building target of 1 gram per pound sits a little above that: an easy number to remember with a margin built in, and more useful during a calorie deficit. More protein beyond that isn't automatically better, and hitting 0.7-0.8 g per pound consistently is enough for most people.
Can eating too much protein be harmful?
For most healthy people, higher protein intakes within the ranges recommended here are not harmful. If you have an existing kidney condition, talk to a doctor before making major changes to your protein intake.
Should I count protein from all sources, including supplements?
Yes, your daily total should include protein from food and from any shakes or supplements you use. What matters is the total grams consumed across the day, not where it came from.