Protein Calculator
0 g protein per day
How This Calculator Works: Grams per Pound of Bodyweight
This calculator uses the bodyweight method, the standard approach used by dietitians and strength coaches: it assigns a protein target in grams per kilogram (and per pound) of bodyweight based on your activity level, rather than working backward from a percentage of total calories. Research-backed ranges run roughly from 0.8 g/kg for sedentary adults (the general RDA floor meant to prevent deficiency, not to optimize fitness) up to 1.6-2.2 g/kg for people doing regular strength training, and slightly higher toward the top of that range when actively cutting calories to help preserve lean mass. If you entered a body fat percentage, the calculator applies the target to your estimated lean body mass instead of total weight, which avoids over-prescribing protein for people carrying more body fat. This is an educational estimate, not medical advice — check with a doctor or registered dietitian before making major changes to your protein intake, especially if you have kidney disease or another condition affected by protein consumption.
Why Not Just Use a Percentage of Calories?
Calorie-percentage approaches (for example, "30% of calories from protein") can under- or over-shoot your actual needs depending on how many total calories you eat, because the same percentage means very different gram amounts for a 1,600-calorie diet versus a 3,000-calorie diet. Tying protein directly to your bodyweight instead keeps the target stable regardless of how your calorie intake shifts for weight loss or weight gain. If you want to see this gram target fitted into a complete carbohydrate/fat/protein split alongside your total daily calories, use the macro calculator.
Putting the Number to Use
Spreading protein across three to five meals or snacks tends to be more practical than trying to eat it all at once, since most people find 30-50 grams per sitting easier to fit into a normal appetite. Pair this target with your maintenance or goal calorie level from the TDEE calculator to make sure the rest of your calories are allocated sensibly around your protein needs.
Frequently Asked Questions
How much protein do I need per day?
It depends on your activity level: roughly 0.8 g/kg of bodyweight for sedentary adults (the general RDA baseline), 1.2-1.6 g/kg for general fitness, 1.6-2.2 g/kg for strength training, 1.4-1.8 g/kg for endurance athletes, and 1.8-2.4 g/kg when cutting calories to help preserve muscle. This calculator converts your weight and goal into a specific gram range.
Should I use my total bodyweight or lean body mass?
If you know your approximate body fat percentage, enter it — the calculator will apply the protein target to your lean body mass instead of total weight, since fat tissue doesn't need protein for maintenance the way muscle does. If you leave body fat blank, it uses your full bodyweight, which is a reasonable default for most people at an average body composition.