Protein Calculator
Find your daily protein target based on weight and training.
Quick answer
Daily protein targets run about 0.8 g per kg of body weight for sedentary adults, rising to roughly 1.4–2.0 g/kg for people building muscle or eating in a calorie deficit. Spreading intake across meals helps your body use it.
Daily protein target
84–112 g
Per meal (4 meals)
25 g
Calories from protein
392 kcal
How much you actually need
The 0.8 g/kg RDA prevents deficiency; it doesn't optimize training. Research on lifters converges on 1.6–2.2 g/kg of body weight daily for muscle growth, with the high end most useful during a calorie deficit, when protein shields lean mass.
Distribution helps
Muscle protein synthesis responds best to 20–40 g doses spread across 3–5 meals rather than one giant serving. Whole-food sources bring micronutrients along; powder is convenience, not magic.
Sources & methodology
Related calculators
BMI Calculator
Check your body mass index and see where it falls on the healthy range.
Calorie Calculator
Find your daily calorie needs for maintenance, cutting, or bulking.
Body Fat Calculator
Estimate body fat percentage using the U.S. Navy method.
Pregnancy Calculator
Track pregnancy milestones week by week from your due date.