Protein calculator

Find out how much protein you need a day, and how much to aim for at each meal. Enter your weight and the numbers update as you type.

How much protein do I need a day?

The 2025–2030 Dietary Guidelines suggest 1.2–1.6 g of protein per kg of body weight a day [1]. In pounds, that’s about 0.55–0.73 g per lb.

The older Recommended Dietary Allowance (RDA) is 0.8 g per kg [2]. It’s set to cover the needs of nearly all healthy adults, so treat it as a floor rather than a target.

The calculator suggests 1.2 g per kg to maintain your weight, and 1.6 g per kg when you’re losing or gaining. It uses the same numbers as the calorie calculator.

How much protein per meal?

Split your daily amount across your meals, so each one has some protein. The calculator shows the amount per meal for 3 and 4 meals a day.

Is too much protein a problem?

The long-standing reference range puts protein at 10–35% of your calories [2]. The calorie calculator caps protein at 35%. If you have kidney disease, ask your doctor what’s right for you.

Next steps

• High-protein recipes, sorted by protein per serving.
• Meal-prep planner: a week of meals that hits your calories and protein.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.