Protein Calculator
Daily protein by weight and goal, with the evidence ranges stated.
About this calculator
Weight and situation in; a daily gram target out, with the working range, a per-meal split, and โ the part most calculators skip โ what the number actually looks like in chicken breasts, eggs, lentils and yogurt pots.
The ranges, and where they come from
The RDA of 0.8 g/kg is a floor โ enough to prevent deficiency in sedentary adults, not to optimise anything. Meta-analyses of resistance training find benefits climbing to about 1.6 g/kg and plateauing by 2.2; cutting warrants the top of the range because a calorie deficit raises muscle-loss risk; older adults benefit from more than the RDA to fight age-related muscle loss. Distribution matters modestly: 3โ5 feedings beats one giant dinner for muscle protein synthesis. And the myth worth retiring: higher protein within these ranges doesn't harm healthy kidneys โ established kidney disease is a different conversation and a doctor's one. Split the rest of the plate with the macro calculator.
Frequently asked questions
How much protein do I need to build muscle?
1.6-2.2 g per kg of body weight daily โ the range where meta-analyses show benefit plateauing. A 70 kg trainee lands at 112-154 g.
Can I just eat all my protein at dinner?
You'll absorb it, but muscle-building signalling responds better to 3-5 spread feedings of 25-40 g. The per-meal line does that division.
Is too much protein bad for kidneys?
Not in healthy people at these intakes โ the evidence is consistent. Existing kidney disease changes the rules entirely; that's a medical conversation.
Do I need protein powder?
No โ it's convenience, not magic. The food equivalents list shows the target in ordinary groceries; powder just makes the arithmetic easier.