Result
- Range90–105 g/day
- g per kg1.2–1.4 g/kg
- Per meal (4 meals)24 g
- Equivalent chicken breast (raw)315 g (~3 servings of 100g)
- Equivalent eggs (large)~16 eggs
How to use this calculator
- Enter weight in kg or lb.
- Pick the goal that matches your training and intent.
- Aim for the middle of the range — top of range when cutting calories, bottom when sedentary.
- Spread across 3–5 meals; skip neither breakfast nor a post-workout meal.
About this tool
How much protein you need depends on what you're asking your body to do. The official RDA (0.8 g/kg) is a minimum to prevent deficiency in sedentary adults — not optimal for anyone training. Modern sports nutrition consensus: 1.6–2.2 g/kg for muscle gain, even higher (1.8–2.4 g/kg) when cutting calories to preserve lean mass. Distribute across 3–5 meals (20–40 g each) for optimal muscle protein synthesis. Protein quality matters less than total intake when you're hitting the target — but complete proteins (meat, fish, dairy, eggs, soy) make hitting it easier.
How it works — the formula
Daily protein (g) = bodyweight (kg) × goal factor
Sedentary: 0.8 Active: 1.2–1.6 Strength training: 1.6–2.2 Cutting: 1.8–2.4The 0.8 g/kg figure is the WHO/IOM Recommended Dietary Allowance — a minimum to prevent deficiency in sedentary adults, not an optimum for trainees. The International Society of Sports Nutrition (ISSN) Position Stand on Protein places muscle-building intake at 1.6–2.2 g/kg/day, with the higher end recommended during a calorie deficit to preserve lean mass.
Worked examples
- Inputs:
- weight = 80 kg, goal = strength training (×1.8)
- Output:
- ≈ 144 g protein/day
- Inputs:
- weight = 70 kg, goal = cutting (×2.2)
- Output:
- ≈ 154 g protein/day
- Inputs:
- weight = 65 kg, goal = sedentary (×0.8)
- Output:
- ≈ 52 g protein/day (RDA minimum)
Limitations
- Recommendations apply to healthy adults — not children, pregnant or breastfeeding women, or anyone with kidney or liver disease.
- Higher targets only translate into more lean mass when paired with progressive resistance training.
- Plant-based diets typically need ~10% more total grams to compensate for lower amino-acid digestibility (DIAAS scores).
- Dietary protein is not equivalent to total food weight — track grams of protein, not grams of meat.
These are general guidelines for healthy adults. People with chronic kidney disease, liver disease, or other medical conditions should consult a registered dietitian or physician before significantly increasing protein intake.