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Protein calculator
How much protein you need a day, in grams — based on your weight and what you are training for, not a one-size RDA.
1.6 g/kg · 0.72 g per lb · 448 kcal
Why spreading protein across meals matters
Muscle protein synthesis tops out at roughly 0.4 g of protein per kg per meal (Schoenfeld & Aragon, 2018). Drag the number of meals and see how each one compares to that ceiling.
28 g per meal vs ≈28 g per-meal sweet spot (dashed line). Right in the useful zone for each meal.
How much protein do I need?
The 0.8 g/kg RDA is set to prevent deficiency in sedentary adults — it is a floor, not a target. For people who train, the International Society of Sports Nutrition puts the useful range at 1.4–2.0 g/kg a day, and a 2018 meta-analysis (Morton et al.) found gains in lean mass plateau around 1.6 g/kg on average, with some people benefiting up to 2.2 g/kg. In a calorie deficit, higher intakes help preserve muscle and keep hunger down, since protein is the most filling macronutrient.
Protein-dense foods
Sorted by how much of each food’s calories come from protein.
| Food | Serving | Protein | % kcal from protein |
|---|---|---|---|
| Shrimp, cooked | serving (100 g) | 24 g | 96% |
| Tuna, canned in water | can (drained) (140 g) | 34 g | 91% |
| Egg whites | large white (33 g) | 4 g | 90% |
| Whey protein powder | scoop (30 g) | 23 g | 80% |
| Chicken breast, cooked | breast (170 g) | 53 g | 79% |
| Greek yogurt, nonfat plain | cup (170 g) | 17 g | 69% |
| Turkey mince 93% lean, cooked | serving (110 g) | 30 g | 57% |
| Cottage cheese, 2% | cup (226 g) | 27 g | 57% |
| Chicken thigh, cooked, skinless | thigh (110 g) | 29 g | 51% |
| Ground beef 90% lean, cooked | patty (110 g) | 29 g | 51% |
| Salmon, cooked | fillet (150 g) | 38 g | 48% |
| Tofu, firm | block quarter (100 g) | 17 g | 42% |
Need meals built around this? The high-protein meal plan hits 150–180 g a day with ordinary groceries.
Questions people ask
How much protein do I need a day?
The RDA of 0.8 g per kg of bodyweight is the minimum to avoid deficiency in sedentary adults. If you train, the International Society of Sports Nutrition recommends 1.4–2.0 g/kg, and up to about 2.3–3.1 g/kg of lean mass during a hard diet to hold on to muscle.
Is too much protein bad for your kidneys?
In healthy people, intakes up to around 2.2 g/kg have not been shown to harm kidney function. People with existing kidney disease should follow their doctor’s advice, as lower intakes are usually recommended.
How much protein can you absorb in one meal?
You absorb nearly all of it — the question is how much builds muscle at once. Research suggests about 0.4 g/kg per meal (roughly 25–40 g for most people) maximises muscle protein synthesis, so spreading protein over 3–5 meals is a sensible default.
Should I use my current or goal weight?
If you carry a lot of body fat, use your goal weight or your height in centimetres as grams (e.g. 175 cm → about 175 g) as a ceiling. Otherwise current bodyweight is fine.