Protein Calculator
Find your daily protein target from your body weight and training goal — from the 0.8 g/kg RDA baseline up to the ISSN research ranges for endurance, strength training and fat-loss phases (1.0 to 3.1 g/kg) — split across your meals.
98–140 g protein/day
Midpoint target: 119g/day · ISSN: sufficient for most exercising individuals to build/maintain muscle.
≈ 24–35g per meal across 4 meals.
Protein range by goal (this body weight)
| Goal | g/kg | g/day |
|---|---|---|
| Sedentary / general health (RDA) | 0.8 | 56 |
| General exercise (recreational training) | 1.4–2 | 98–140 |
| Endurance training (running, cycling, etc.) | 1–1.6 | 70–112 |
| Strength / power training (building muscle) | 1.6–2 | 112–140 |
| Fat loss while preserving muscle (calorie deficit) | 2.3–3.1 | 161–217 |
Ranges from the RDA (0.8 g/kg) and the ISSN Position Stand: Protein and Exercise (2017). Educational estimate only, not medical or nutrition advice. How we calculate →
How much protein do you actually need?
The official RDA is 0.8 grams of protein per kilogram of body weight per day — but that figure is a minimum set to prevent deficiency in a mostly sedentary population, not a target for anyone who exercises. The International Society of Sports Nutrition's 2017 position stand puts the range for people who train regularly at 1.4 to 2.0 g/kg/day, which it describes as sufficient for most exercising individuals to build and maintain muscle.
The calculator above uses your body weight and training type to turn these research ranges into grams per day and grams per meal.
Protein needs by training type
Different kinds of training call for different ranges, according to the ISSN position stand: endurance athletes (running, cycling and similar) generally need 1.0-1.6 g/kg depending on intensity and duration; strength and power athletes building muscle typically need 1.6-2.0 g/kg. If you're cutting calories while trying to hold onto muscle, research in resistance-trained individuals suggests higher intakes — up to roughly 2.3-3.1 g/kg — help protect lean mass during a calorie deficit.
Spreading protein across the day
Research on muscle protein synthesis generally favors spreading protein across 3-5 meals rather than loading it all into one sitting, since the body can only use a limited amount of amino acids for muscle building at a time. The calculator divides your daily target evenly across the number of meals you select, giving you a practical per-meal number rather than just a daily total.
Kilograms, pounds, or stone — it's the same math
Protein needs scale with body weight, so the calculator accepts kilograms, pounds, or stone and pounds (the common UK format) and converts internally before applying the g/kg ranges — the underlying grams-per-day target is identical regardless of which unit you enter.
What this calculator does not do
This tool estimates a research-based range from your body weight and training type — it doesn't account for medical conditions (like kidney disease, where protein needs are often restricted), pregnancy, or highly individual factors a dietitian would consider. It's an educational estimate, not a personalised nutrition plan.
Frequently asked questions
How much protein do I need per day?
The RDA minimum is 0.8g per kg of body weight per day, but people who exercise regularly generally need more — the ISSN position stand puts the range at 1.4-2.0g/kg for most exercising individuals, higher for strength training or fat-loss phases.
How much protein do I need to build muscle?
Research on strength and power athletes generally supports 1.6-2.0g of protein per kg of body weight per day for building and maintaining muscle, according to the ISSN position stand on protein and exercise.
Do I need more protein when cutting calories?
Yes — studies in resistance-trained individuals suggest higher protein intakes, up to roughly 2.3-3.1g/kg, help preserve lean muscle mass during a calorie-deficit (cutting) phase.
How much protein per meal is optimal?
Spreading your daily protein target across 3-5 meals is generally favored over one large dose, since the body's capacity to use protein for muscle building at any one time is limited. Divide your daily target by your number of meals for a practical per-meal figure.
How much protein do endurance athletes need?
The ISSN position stand suggests 1.0-1.6g/kg/day for endurance training such as running or cycling, with more intense or longer training pushing toward the upper end of that range.
Is 0.8g/kg of protein enough for an active person?
0.8g/kg is the RDA — a minimum intended to prevent deficiency in a largely sedentary population. It is not considered adequate for someone training regularly; research supports 1.4g/kg or more for most exercising individuals.
Researched & verified by the Calcuris Data & Research Team. How we build and check our tools →