Protein Intake Calculator
Estimate your daily protein needs based on body weight and activity level.
How this works
The baseline (sedentary) figure is the RDA of 0.8 grams of protein per kilogram of body weight per day -- the minimum needed to avoid deficiency in someone who isn’t especially active. Exercise raises that requirement, since training breaks down muscle tissue that then needs protein to repair and rebuild.
The active ranges come from the International Society of Sports Nutrition’s position stand on protein: roughly 1.0-1.6 g/kg/day for endurance training, and 1.4-2.0 g/kg/day for strength training or building muscle mass. These are ranges, not single numbers, because individual needs vary with training intensity, how much muscle you’re trying to build or preserve, and whether you’re also in a calorie deficit (which raises protein needs further to help protect muscle mass).
If you’re actively trying to lose fat while keeping muscle, pair this with the Calorie Calculator to see the deficit your protein target would be working against.
Frequently asked questions
How much protein do I need if I’m not very active?
The RDA (Recommended Dietary Allowance) is 0.8 grams per kilogram of body weight per day for a generally sedentary adult -- this is the minimum to avoid deficiency, not necessarily an optimal amount for body composition or performance goals.
How much protein do I need to build muscle?
The International Society of Sports Nutrition recommends 1.4-2.0 grams per kilogram of body weight per day for building or maintaining muscle mass through strength training. Intakes above roughly 2.0 g/kg/day generally haven’t shown additional muscle-building benefit in research, even though more won’t necessarily cause harm either.
Can too much protein hurt my kidneys?
Not in healthy people -- a meta-analysis of dozens of studies found no evidence linking high protein intake to kidney damage in healthy adults, even well above 100 grams a day. This concern was based on how kidneys naturally respond to processing more protein (a normal, adaptive increase in filtration rate), not actual damage. People who already have kidney disease should still follow their own doctor’s specific guidance.
Does this count protein from all foods, or just meat?
All dietary sources combined -- meat, dairy, eggs, legumes, grains, and any protein supplements you take. The gram target is a daily total from your whole diet, not something you need to hit from any one type of food.