Protein calculator

How it works

How much protein do you need?

Goal	Daily range	Basis
General health	0.8–1.0 g/kg	RDA (minimum for most healthy adults)
Active	1.4–1.6 g/kg	ISSN position stand, lower end
Build muscle / lose fat while training	1.6–2.2 g/kg	ISSN; Schoenfeld & Aragon 2018
Rebuilding after injury	1.6–2.0 g/kg	Common sports-nutrition range; follow your clinician

The calculator also shows a per-meal anchor of about 0.4 g/kg, from Schoenfeld and Aragon’s 2018 review on spreading protein across at least four meals.

What 25–35 g of protein looks like

Food	Approx. protein
4 oz cooked chicken breast	35 g
1 cup plain nonfat Greek yogurt	23 g
4 large eggs	25 g
1 cup cottage cheese	25 g
1½ cups cooked lentils	27 g
5 oz can tuna, drained	25–30 g

Approximate values. Check labels or USDA FoodData Central for exact numbers.

Questions people ask

How much protein do I need to build muscle?

Most research-based recommendations for people who lift fall between 1.6 and 2.2 g per kg of body weight per day, spread over three to five meals.

Should I use my goal weight or current weight?

If you have a lot of weight to lose, using your goal weight (or height-adjusted weight) gives a more practical number. Otherwise, use your current weight.

Is high protein bad for your kidneys?

In healthy adults, research hasn’t shown harm from higher-protein diets. If you have kidney disease, follow your clinician’s protein limit.

Sources

1. Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017.
2. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal? JISSN, 2018.
3. USDA FoodData Central (nutrient values for foods).
4. NIH Office of Dietary Supplements (nutrient fact sheets).

Education only. Not medical advice. Confirm with your clinician.