Protein calculator
Find your daily protein target based on your body weight and goal.
Daily protein target
Per meal (4 meals)
Equal to this many eggs
Or this much chicken breast
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Free, instant answers. Educational only, not medical advice.
How much protein do you need?
The Recommended Dietary Allowance (RDA) is 0.8 g of protein per kilogram of body weight per day. That is the minimum to prevent deficiency in sedentary adults. Research supports higher intakes for active people, older adults and anyone trying to build muscle or lose fat:
- Active adults: 1.2 to 1.6 g/kg
- Strength training: 1.6 to 2.2 g/kg
- Older adults: 1.0 to 1.2 g/kg to slow muscle loss
Spreading protein over 3 to 4 meals helps your body use it for muscle repair. See the best high protein foods.
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Results are estimates for healthy adults and are not medical advice. Talk to a doctor or registered dietitian before major diet changes, or if you are pregnant, under 18 or managing a health condition.