Protein Calculator

Find your optimal daily protein intake based on your weight and goals.

Body Weight

Unit

Goal / Activity Level

Meals Per Day

How Much Protein Do You Need?

Protein requirements vary based on activity level and goals. The RDA minimum is 0.8g/kg for sedentary adults. For muscle building, research supports 1.6-2.2g/kg of body weight. Athletes and those in caloric deficit may benefit from higher intake to preserve lean mass. Spreading protein evenly across meals (20-40g per meal) optimizes muscle protein synthesis.