Find out how much protein you need per day for your body weight and goal, whether that is general health, building muscle or losing fat while keeping muscle. The protein calculator splits the total across your meals and shows how much of common foods, from chicken and eggs to daal, gives about 30 g of protein.
Protein requirement formula
Worked example
A 70 kg person training for muscle needs about 70 × 1.6 = 112 g to 70 × 2.2 = 154 g of protein a day. Spread over 4 meals, that is roughly 30–40 g per meal, for example 120 g of cooked chicken, or 3 eggs with a cup of Greek yogurt.
Protein needs by goal
| Goal | g per kg per day | 70 kg person |
|---|---|---|
| Sedentary adult (RDA) | 0.8 | 56 g |
| Adult over 65 | 1.0 – 1.2 | 70 – 84 g |
| Endurance athlete | 1.2 – 1.4 | 84 – 98 g |
| Strength / muscle gain | 1.6 – 2.2 | 112 – 154 g |
| Fat loss, keeping muscle | 1.6 – 2.4 | 112 – 168 g |
If you carry a lot of body fat, base the calculation on your goal weight instead of your current weight, or the number will be higher than you need.
For general information only, not medical advice. Talk to a doctor or registered dietitian before major changes to your diet or training, especially if you are pregnant, under 18, or have a health condition.
Frequently asked questions
How much protein do I need per day?
The minimum for healthy adults is 0.8 g per kg of body weight. Active people and those building muscle benefit from about 1.2 to 2.2 g per kg.
How much protein to build muscle?
Research supports about 1.6 g/kg a day for most people, with up to 2.2 g/kg as a sensible upper range, alongside regular strength training.
How much protein can I absorb in one meal?
Your body absorbs all of it, but about 0.4 g/kg per meal (roughly 25–40 g) is enough to maximise muscle building at that meal, so spread intake over 3–5 meals.
Can vegetarians get enough protein?
Yes. Daal, chickpeas, beans, paneer, milk, yogurt, eggs, tofu and nuts all add up. Combining grains and pulses improves the amino acid mix.
Is a high protein diet safe?
For healthy adults, intakes up to about 2 g/kg appear safe. People with kidney disease should talk to their doctor first.
Related tools
Free educational tool by HawkInc. Results are calculated in your browser and rounded for display; check critical work by hand or with a second method.