How much protein do I need to build muscle?

About 1.6 g per kg of body weight a day captures nearly all the benefit for most people, with up to 2.2 g/kg for some.

Can you eat too much protein?

Healthy adults tolerate up to about 2 g/kg long term. People with kidney disease need to limit it.

Are these calculators free?

Yes. Every calculator is free with no sign-up. Clearly labeled ads keep it that way.

Calculations run in your browser. Share links put inputs in the URL, which can be read by anyone you send it to and is sent to the hosting server when opened. Avoid sharing sensitive numbers. Currency conversion requests public exchange rates.

How accurate are the results?

Results follow the formulas and assumptions shown, with normal rounding and numerical limits. Taxes, rates and health guidance can change, so treat these as estimates and confirm important decisions with a qualified professional.

Protein Calculator

Your daily protein target in grams, based on weight and activity.

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Protein Calculator

How much protein you need a day

Units

Age

years

Sex

Height

Weight

Activity level

Exercise: 15-30 min of raised heart rate. Intense: 45-120 min. Extra active: very intense daily training or a physical job.

BMR formula

Protein a day

87 g - 102 g

1.2 to 1.4 g per kg (0.54 to 0.64 g per lb) of body weight

RDA minimum (0.8 g/kg)US National Academies, for sedentary adults: 58 g
Active people and athletes (1.2 - 2.0 g/kg)ACSM and ISSN position stands: 87 g - 145 g
10 - 35% of calories (AMDR)Based on 2,479 Calories a day: 62 g - 217 g
Per meal (4 meals): 22 g - 25 g

People with kidney disease should follow their doctor's advice on protein. Values are for adults; 1 g of protein has 4 Calories.

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How the protein calculator works

The Recommended Dietary Allowance is 0.8 g of protein per kg of body weight a day for healthy adults, the minimum to avoid deficiency. It rises to about 1.1 g/kg in the second half of pregnancy and 1.3 g/kg while breastfeeding.

Active people need more. The American College of Sports Medicine and the International Society of Sports Nutrition suggest 1.2 to 2.0 g/kg depending on training. This calculator picks a band inside that range from your activity level, and also shows the 10 to 35% of calories range from the Dietary Guidelines.

Using and checking your result

Published by JustYourCalculator. Check the units and assumptions above, and compare a known example before relying on the output. Calculations use browser arithmetic and may round displayed values.

This tool provides an estimate, not a diagnosis, treatment plan or individualized medical advice. Population formulas may not fit children, pregnancy, athletes or people with health conditions. Discuss health decisions with a qualified clinician.

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