Protein Intake Calculator

How It Works

1. 1

   Enter your body weight

   Type your weight in kilograms or pounds. The calculator converts to kg internally since all protein research uses g/kg.

2. 2

   Select your goal

   Choose Sedentary (0.8 g/kg), Active (1.2-1.4 g/kg), Muscle Gain (1.6-2.2 g/kg), or Weight Loss (1.6-2.4 g/kg). Each range reflects published position stands.

3. 3

   Set meals per day

   Pick how many meals you eat daily. The calculator divides your target evenly so you can plan each meal's protein content.

How Much Protein Do You Actually Need?

The right protein target depends on your body weight, activity level, and goal. The WHO sets the baseline Recommended Dietary Allowance at 0.8 g/kg per day for sedentary adults (WHO/FAO/UNU Technical Report 935, 2007). That figure prevents deficiency but does not optimize body composition. The ACSM and Academy of Nutrition and Dietetics recommend 1.2 to 1.4 g/kg for regularly active individuals (Thomas et al., 2016, MSSE 48(3):543-568). For people focused on gaining muscle, the International Society of Sports Nutrition recommends 1.6 to 2.2 g/kg (Jager et al., 2017, JISSN 14:20), with research showing no additional benefit beyond 2.2 g/kg for most trainees (Morton et al., 2018, Br J Sports Med 52(6):376-384). During a calorie deficit, higher protein at 1.6 to 2.4 g/kg helps preserve lean mass (Helms et al., 2014, JISSN 11:20). Distribution matters: spreading protein across 3 to 5 meals with 0.4 to 0.55 g/kg per meal maximizes muscle protein synthesis (Schoenfeld & Aragon, 2018, JISSN 15:10).

Common mistakes with protein intake

• Confusing 0.8 g/kg with 0.8 g/lb. The WHO RDA is per kilogram, not per pound. A 180 lb (82 kg) person needs 66g at the RDA, not 144g.
• Eating all protein in one meal. Muscle protein synthesis peaks at about 0.4 g/kg per meal (Schoenfeld & Aragon, 2018). For an 80 kg person, that is 32g per sitting. Spreading intake across meals is more effective than a single large dose.
• Assuming more is always better. Research consistently shows no additional muscle-building benefit beyond 2.2 g/kg per day for most people (Morton et al., 2018, Br J Sports Med). Excess protein is oxidized for energy, not stored as muscle.
• Ignoring protein quality. Not all sources are equal: animal proteins and soy score highest on the DIAAS scale (FAO, 2013). Plant-based eaters may need 10-20% more total protein to match essential amino acid delivery.

Frequently Asked Questions

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