Protein Calculator
How much protein per day, in grams, for your weight and goal. A range, not a single number: from Health Canada's minimum to the ranges used in sports nutrition research.
Your protein per day
114 to 163 g/day
Regular exercise: 1.4 to 2 g/kg- Per meal (0.25 g/kg) 20 g
- Health Canada RDA (0.8 g/kg) 65 g
- Over 4 meals 29 to 41 g each
What your range means
The result is a daily range in grams. Anywhere inside it fits the research behind your goal; you do not need to hit the top. The bottom of the scale is Health Canada's recommended dietary allowance, 0.8 g per kg, set to cover the needs of almost all healthy adults who do not train.
- Spread it across the day. The ISSN suggests about 0.25 g/kg per meal, or 20 to 40 g.
- More is not always better for muscle. In the 2018 meta-analysis, gains levelled off around 1.6 g/kg.
- The highest range is for dieting lifters, who need more protein to keep muscle while eating less.
The formula
Protein (g/day) = weight (kg) × g/kg
weight (kg) = weight (lb) × 0.45359237
Little or no exercise: 0.8 g/kg
Regular exercise: 1.4 to 2.0 g/kg
Build muscle: 1.6 to 2.2 g/kg
Lose fat, keep muscle: 2.3 to 3.1 g/kgWorked example in pounds
Someone weighing 160 lb (72.6 kg) who lifts to build muscle:
- 72.6 × 1.6 = 116 g and 72.6 × 2.2 = 160 g
- Daily target: 116 to 160 g of protein, about 18 g per meal
Worked example in kilograms
Someone weighing 70 kg who lifts and is in a calorie deficit:
- 70 × 2.3 = 161 g and 70 × 3.1 = 217 g
- Daily target: 161 to 217 g of protein
Protein per day by goal
For the weight entered in the calculator above. Your current goal is highlighted.
| Goal | Source | g/kg | g/day |
|---|---|---|---|
| Little or no exercise0.8 g/kg | Health Canada RDA | 0.8 | 65 |
| Regular exercise1.4 to 2 g/kg | ISSN 2017 | 1.4 to 2 | 114 to 163 |
| Build muscle (lifting)1.6 to 2.2 g/kg | Morton 2018 | 1.6 to 2.2 | 131 to 180 |
| Lose fat, keep muscle (lifting)2.3 to 3.1 g/kg | ISSN 2017 | 2.3 to 3.1 | 188 to 253 |
Variants of this calculator
The same formula with defaults, tables and notes set up for one use.
Frequently asked questions
How much protein do I need per day?
Health Canada sets the minimum for adults at 0.8 g per kg of body weight a day (the RDA). For people who exercise regularly, the International Society of Sports Nutrition puts the range at 1.4 to 2.0 g/kg a day. Multiply by your weight in kg, or enter it above in pounds and the calculator converts it.
How much protein do I need to build muscle?
A 2018 meta-analysis of 49 studies led by McMaster University researchers found that gains in lean mass from resistance training levelled off at about 1.6 g/kg a day, with a confidence interval up to 2.2 g/kg. The calculator uses 1.6 to 2.2 g/kg for the "build muscle" goal.
How much protein should I eat to lose weight?
For people who lift weights and eat in a calorie deficit, the ISSN position stand says 2.3 to 3.1 g/kg a day may be needed to keep lean mass. If you do not train, the general range of 1.4 to 2.0 g/kg (with exercise) or the 0.8 g/kg minimum apply. Pair this with our calorie deficit calculator.
Is the protein calculator different for women?
No. The recommendations on this page are in grams per kilogram of body weight and are the same for women and men; the difference in grams comes from body weight. Needs during pregnancy and breastfeeding are different and are not covered here; ask your doctor or dietitian.
How much protein is in my food?
This calculator gives your daily target, not the protein in foods. For that, check the Nutrition Facts table on the package, which lists protein in grams per serving.
Is this protein calculator free?
Yes, free and online, with no account. It runs in your browser, so the weight you type is not sent to us or stored.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Health Canada. Dietary Reference Intakes tables: reference values for macronutrients (2005).
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. DOI: 10.1186/s12970-017-0177-8
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. DOI: 10.1136/bjsports-2017-097608