RDA minimum
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Protein Calculator
Protein needs vary from 0.8g/kg (sedentary) to 2.2g/kg (elite athletes). This calculator gives you a personalized range with three target levels.
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Daily protein target
Your target
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Upper limit
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Per meal (3 meals)
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Frequently asked questions
How much protein do I need per day?
The RDA is 0.8 g per kg of body weight, about 56 g for a sedentary 70 kg adult. Active adults and those building muscle usually need 1.2 to 2.0 g/kg.
Is too much protein harmful?
For healthy adults, intakes up to about 2 g/kg are generally safe. Very high long-term intake may stress the kidneys in people with preexisting kidney disease. This calculator gives ranges, not medical advice.
Should I count protein only on training days?
Spreading intake across the day supports muscle protein synthesis better than one large dose. Aim for a consistent per-meal target rather than loading only on workout days.
About the Protein
Calculate your daily protein intake goal based on your weight, activity level, and fitness goal. RDA, muscle-building, and dieting targets included. The tool runs entirely in your browser, so nothing you enter is uploaded or stored.
How to use the Protein
- Body weight (kg) — your body weight in kg.
- Activity level — choose the option that matches your situation.
- Goal — enter your goal.
Last updated
For general wellness information only, not medical advice — see our disclaimer.