How much protein do I need per day?

Sedentary adults generally need about 0.8 g per kg of body weight, while people who train regularly or want to build muscle often benefit from 1.6–2.2 g per kg.

Can too much protein be harmful?

For most healthy adults, higher protein intakes within these ranges are considered safe, but people with kidney conditions should consult a doctor before significantly increasing protein intake.

Should I use my current weight or goal weight?

Most guidance is based on current body weight, though some practitioners use lean body mass for very overweight individuals — the Lean Body Mass Calculator can help with that estimate.

Health & Fitness

Protein Calculator

Enter your weight and activity goal to see a recommended daily protein intake range in grams, based on grams of protein per kilogram of body weight.

Your calculation is performed in your browser.

Enter your weight and activity goal to see your recommended protein intake.

This result is an estimate for informational and educational purposes. It isn’t a diagnosis and isn’t a substitute for advice from a doctor, registered dietitian, or other qualified professional. See our methodology and sources for the formula used and its limitations.

How it works

The calculator multiplies your body weight by a grams-per-kilogram range appropriate to your activity goal — higher for those doing resistance training or building muscle, lower for a sedentary lifestyle — based on commonly cited sports nutrition guidance.

Formula & methodology

Protein needs are based on body weight and your activity goal. The calculator shows a range and uses the midpoint as its recommended figure.

MinimumMin protein (g) = Weight (kg) × Low g/kg

MaximumMax protein (g) = Weight (kg) × High g/kg

RecommendedRecommended = (Min + Max) ÷ 2

What each term means

Grams per kg: Grams of protein per kilogram of body weight (table below).

Protein per kg by goal

Goal	g per kg
Sedentary / general health	0.8 – 1.0
Recreationally active	1.2 – 1.6
Endurance athlete	1.2 – 1.8
Building muscle / strength training	1.6 – 2.2

Worked example

A 70 kg person aiming to build muscle (1.6–2.2 g/kg) should target roughly 112–154 g of protein per day.

Common uses

—Setting a daily protein target to support muscle building or resistance training.
—Checking whether current protein intake is adequate relative to body weight.
—Feeding a more precise number into the Macro Calculator for full nutrition planning.

Important notes

—These ranges reflect general sports-nutrition guidance and are not personalized medical advice — needs can vary with age, kidney health, and training specifics.
—For a full breakdown across all three macronutrients, see the Macro Calculator.