Protein Calculator
Calculate how much protein to eat per day from your bodyweight and goal — general health, active lifestyle, building muscle or losing fat. Free, metric and imperial.
| Per pound of bodyweight | 0.73 g/lb |
|---|---|
| Target rate | 1.6 g/kg |
The RDA is 0.8 g/kg to prevent deficiency; active people and those building or preserving muscle typically aim for 1.2–2.0 g/kg. Spread it across the day and pair it with resistance training.
⚕️ This is an educational estimate, not medical advice. Formulas are population averages and can't account for your full health picture — talk to a doctor or registered dietitian before making decisions about diet, weight or training.
How this calculator works
The RDA is 0.8 g of protein per kilogram of bodyweight, enough to avoid deficiency. Active people generally aim higher: about 1.2 g/kg for an active lifestyle, 1.6 g/kg to build muscle, and up to 2.0 g/kg when losing fat to preserve lean mass.
Total daily protein matters more than exact timing, but spreading it over 3–4 meals and pairing higher intakes with resistance training gets the most out of it.