Protein builds and repairs muscle, supports your immune system and keeps you full. How much you need depends on your weight and your situation. This calculator shows a daily range in grams, how to spread it across meals and some food examples.
How much protein do you need?
The recommended dietary allowance (RDA) for healthy adults is 0.8 grams of protein per kilogram of body weight per day. That is the minimum to prevent deficiency, not necessarily the best amount for everyone. Many experts suggest more for older adults, active people and those building muscle:
| Situation | Protein (g per kg per day) |
|---|---|
| General health, little exercise | 0.8 to 1.0 |
| Older adults (65 and over) | 1.0 to 1.2 |
| Regularly active | 1.2 to 1.6 |
| Losing weight and keeping muscle | 1.2 to 1.6 |
| Building muscle with strength training | 1.6 to 2.0 |
Spread it across the day
Your body uses protein most efficiently when it is spread across meals, roughly 20 to 40 grams at a time for many adults, rather than concentrated in one large dinner. The calculator splits your daily range by the number of meals you choose.
Good protein sources
- Animal: eggs, fish, poultry, lean meat, Greek yogurt, cottage cheese and milk.
- Plant: beans, lentils, chickpeas, tofu, tempeh, edamame, nuts and seeds.
- Mixing plant sources through the day easily covers all essential amino acids.
Looking for ideas? Try our healthy breakfast ideas, and if you are lifting, read our strength training guide for beginners.
Talk to a professional if…
- You have kidney disease or another condition where protein must be limited.
- You are pregnant, breastfeeding or have an eating disorder history.
- You are considering protein powders or supplements. Food usually provides enough.
Frequently asked questions
How much protein do I need per day?
Healthy adults need at least 0.8 g per kg of body weight. Active people and older adults often benefit from 1.2 to 2.0 g per kg, depending on their goals.
Is too much protein bad for you?
For healthy people, higher-protein diets within the ranges above are generally considered safe. People with kidney disease need individual advice.
Do I need protein powder?
Not usually. Most people can reach their targets with food. Powders are a convenience, not a necessity.
Can I get enough protein on a plant-based diet?
Yes. Beans, lentils, soy foods, whole grains, nuts and seeds can provide plenty of protein when you eat a variety and enough total calories.
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This calculator provides general estimates for healthy adults and is for information only. It is not medical advice and does not replace a conversation with a qualified healthcare professional. Read our disclaimer and editorial policy.