CitedDose

Daily protein intake calculator

The RDA of 0.8 g of protein per kg of body weight prevents deficiency; it is not an optimum. For people who train, the International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg per day, rising to 2.3 to 3.1 g/kg of fat-free mass during a calorie deficit to protect muscle. Adults over 65 do better at 1.0 to 1.2 g/kg or more. Enter your weight and goal for a target and a per-meal split.

Last reviewed: 2026-10-06

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How this is calculated

Protein targets are expressed per kilogram of body weight, or per kilogram of fat-free mass when body fat is high or you are dieting, because fat tissue does not need protein to maintain itself.

Situationg per kg per daySource
Minimum to avoid deficiency0.8 (body weight)IOM Dietary Reference Intakes 2005
Healthy adult, general1.0 to 1.2Indicator amino acid oxidation studies (Elango, Humayun)
Training for muscle1.4 to 2.0 (gains plateau near 1.6)ISSN 2017; Morton 2018 meta-analysis of 49 RCTs
Fat loss, keeping muscle2.3 to 3.1 per kg fat-free massISSN 2017; Helms 2014
Endurance1.2 to 1.6ISSN 2017; ACSM/AND/DC 2016
Over 651.0 to 1.2, up to 1.5 if unwellPROT-AGE 2013

Per meal. Muscle protein synthesis responds to about 0.4 g/kg per meal (roughly 25 to 40 g for most adults), with older adults needing the upper end. Four meals of 30 g beat two of 60 g for muscle, though total intake remains the main driver.

Safety. In healthy adults, intakes up to 2 g/kg and short-term up to 3.5 g/kg have not shown kidney or liver harm in trials. People with chronic kidney disease need individual limits from a doctor.

Frequently asked questions

How much protein do I need per day?

Healthy sedentary adults: 0.8 to 1.2 g per kg of body weight. If you train: 1.4 to 2.0 g/kg (ISSN). In a calorie deficit: 2.3 to 3.1 g per kg of fat-free mass. A 70 kg person who trains lands around 110 to 140 g a day.

Is 2 grams of protein per kg too much?

Not for healthy adults. It is the upper end of the ISSN range for training, and trials at 2 to 3 g/kg found no harm to kidneys or liver in people with normal kidney function. It is unnecessary if you are not training or dieting.

Should protein be based on body weight or lean mass?

Body weight is fine at normal body fat. Above roughly 25 to 30% body fat, or when dieting, use fat-free mass so you are not overestimating. This calculator switches to fat-free mass for the fat-loss goal.

How much protein per meal?

About 0.4 g per kg of body weight per meal maximises muscle protein synthesis; that is 25 to 40 g for most adults. More in one sitting is not wasted, it is used for other things, but the muscle response plateaus.

Do older adults need more protein?

Yes. Muscles become less responsive to protein with age (anabolic resistance). PROT-AGE recommends 1.0 to 1.2 g/kg for healthy adults over 65, and 1.2 to 1.5 g/kg when ill or recovering, with 25 to 30 g per meal.

Does collagen count toward protein?

It adds grams but is incomplete (no tryptophan, low leucine), so it should not be a major part of your total. Count it as supplementary.

Sources

  1. Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20 (1.4 to 2.0 g/kg; 2.3 to 3.1 g/kg FFM in deficit; 0.4 g/kg per meal)
  2. Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. Br J Sports Med. 2018;52(6):376-384 (49 RCTs; plateau at 1.62 g/kg, upper CI 2.2)
  3. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005 (RDA 0.8 g/kg)
  4. Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59
  5. Helms ER et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-38

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Educational information only, not medical advice. Results are population estimates from published studies and may not apply to you.