Protein intake calculator
This calculator multiplies your body weight by a protein factor that depends on how active you are and whether you want to lose, keep or gain weight. Results show grams per day with the factor in both units, for example 1.6 g/kg (0.73 g/lb). The page starts at 165 lb (74.8 kg), moderately active, keeping weight.
How it works
Daily protein is your weight in kilograms times a factor in grams per kilogram. The factor starts from activity: 0.8 g/kg (0.36 g/lb) for sedentary, 1.2 g/kg (0.54 g/lb) for light, 1.4 g/kg (0.64 g/lb) for moderate and 1.6 g/kg (0.73 g/lb) for heavy training. Losing weight adds 0.4 and gaining muscle adds 0.2. The factor stops at 2.2 g/kg, which is 1 gram per pound per day (2.2 g/kg). The 0.8 g/kg base is the US RDA for adults and published ranges for people who train run from about 1.2 to 2.0 g/kg. Grams per meal is the daily total divided by the number of meals.
Protein example
At 165 lb (74.8 kg) the moderate activity factor is 1.4 g/kg (0.64 g/lb) when keeping weight. 74.8 × 1.4 = 104.8, or 105 g a day. Across 4 meals that is 26 g per meal. Losing weight at the same activity raises the factor to 1.8 g/kg (0.82 g/lb), or 135 g a day.
Protein factor by activity and goal, in grams per kilogram and grams per pound.
| Activity | Maintain | Lose weight | Gain muscle |
|---|---|---|---|
| Sedentary | 0.8 g/kg 0.36 g/lb | 1.2 g/kg 0.54 g/lb | 1.0 g/kg 0.45 g/lb |
| Lightly active | 1.2 g/kg 0.54 g/lb | 1.6 g/kg 0.73 g/lb | 1.4 g/kg 0.64 g/lb |
| Moderately active | 1.4 g/kg 0.64 g/lb | 1.8 g/kg 0.82 g/lb | 1.6 g/kg 0.73 g/lb |
| Heavy training | 1.6 g/kg 0.73 g/lb | 2.0 g/kg 0.91 g/lb | 1.8 g/kg 0.82 g/lb |
Common questions
Why does losing weight raise the number?
Protein helps keep muscle while eating less.
Is more always better?
Intake past about 1 gram per pound per day (2.2 g/kg) has not been shown to help most people.
Who should not use this?
People with kidney disease and anyone told to limit protein. Ask a doctor first.
Do I use body weight or goal weight?
The page uses the weight you enter. A doctor or dietitian can advise on a goal weight.