Most adults need at least 0.8 g of protein per kg of body weight (0.36 g per lb) per day. People who exercise regularly typically aim for 1.2–1.6 g/kg, people building muscle 1.6–2.2 g/kg, and adults over 65 about 1.0–1.2 g/kg. A 165 lb (75 kg) person building muscle would target roughly 120–165 g of protein daily.
Key takeaways
- The RDA of 0.8 g/kg is the minimum to prevent deficiency, not an optimal intake for people who train or diet.
- To convert, multiply pounds by 0.45 for kilograms: 1 g/kg equals about 0.45 g/lb.
- Spreading protein over 3–5 meals is simple and practical, though your daily total matters most.
- If you carry a lot of body fat, base protein on a goal or healthy weight instead of your current weight.
How does this protein calculator work?
Enter your weight, choose a goal (minimum for most adults, regular exercise, building muscle, losing fat while lifting, or adults over 65) and the number of meals you eat. The calculator multiplies your weight by the range for that goal and shows a daily minimum and maximum in grams, the midpoint, your intake per lb and per kg, a per-meal range, and the calories that protein supplies.
If you enter a goal weight, the calculator uses that instead of your current weight and says so on the result. That matters most if you carry a lot of body fat.
How much protein per day for my goal?
| Goal | g per kg | g per lb | 130 lb | 165 lb | 200 lb |
|---|---|---|---|---|---|
| Minimum for most adults (RDA) | 0.8 | 0.36 | 47 g | 60 g | 73 g |
| Regular exercise | 1.2–1.6 | 0.54–0.73 | 71–94 g | 90–120 g | 109–145 g |
| Building muscle | 1.6–2.2 | 0.73–1.0 | 94–130 g | 120–165 g | 145–200 g |
| Losing fat while lifting | 1.8–2.7 | 0.82–1.22 | 106–159 g | 135–202 g | 163–245 g |
| Adults over 65 | 1.0–1.2 | 0.45–0.54 | 59–71 g | 75–90 g | 91–109 g |
The 0.8 g/kg figure is the Recommended Dietary Allowance, set to meet the needs of nearly all healthy adults (Institute of Medicine, 2005). Position stands on sports nutrition place active people higher, around 1.4–2.0 g/kg (Jäger et al., 2017), and a meta-analysis of trials found gains from resistance training leveled off at about 1.6 g/kg (Morton et al., 2018). Leaner people dieting hard are often advised to go higher still (Helms et al., 2014).
Worked example
A 35-year-old woman who weighs 165 lb (74.8 kg) and lifts three times a week picks the muscle-building goal.
minimum = 74.8 kg × 1.6 = 120 g maximum = 74.8 kg × 2.2 = 165 g midpoint = 142 g (about 569 kcal from protein)
Eating four meals, she needs roughly 30–41 g per meal. At the midpoint that is about 0.86 g per lb, or 1.9 g per kg.
Grams per lb or per kg: which should I use?
Use whichever unit you track in, and convert once. Multiply g/kg by 0.4536 to get g/lb, or divide g/lb by 0.4536 to get g/kg. The calculator shows both, so you can follow research (g/kg) and gym advice (g/lb) side by side.
A rough rule: 1 g per lb is about 2.2 g per kg, which sits at the top of the muscle-building range.
How should I spread protein across the day?
Your total matters most. Within that, a simple approach is to divide the daily target evenly across your meals and aim for a meaningful serving at each. For 165 lb at the midpoint of the muscle goal (142 g), that is 47 g across three meals or 36 g across four.
Even distribution makes the total easier to reach and keeps you from loading all of it into one dinner. If you eat fewer, larger meals, you can still hit your daily number.
How much protein do older adults need?
The calculator’s over-65 setting uses 1.0–1.2 g/kg, which for a 165 lb adult is 75–90 g per day. This is higher than the 0.8 g/kg RDA that applies to adults in general, and it matches the PROT-AGE expert group’s recommendation of 1.0–1.2 g/kg for healthy adults over 65, with more for active or ill older adults (Bauer et al., 2013). Individual needs vary with health, so talk to your doctor or a registered dietitian, especially if you have kidney disease or take medication.
What if I have a lot of body fat?
Protein needs track lean mass more than total weight, so multiplying a high body weight by 2.0 g/kg can overshoot. A practical alternative is to use your goal weight or a healthy weight for your height. The ideal weight calculator gives a weight range, and the lean body mass calculator shows how much of your weight is not fat.
For example, a person who weighs 220 lb with a goal weight of 150 lb who wants the muscle-building range would get 109–150 g per day from goal weight, versus 160–220 g from current weight. The first is easier to sustain and still above the minimum for most adults.
Protein and your calories
Protein is one part of your total intake. Set calories first with the TDEE calculator, then use the macro calculator to place protein beside carbs and fat. For a complete guide, see how much protein you need.
Talk to your doctor before raising protein sharply if you have kidney disease, are pregnant, or take medication affected by diet.
Frequently asked questions
How much protein do I need per day?
At minimum 0.8 g per kg of body weight (0.36 g per lb), which is 60 g for a 165 lb person. If you lift weights, play sports or are cutting, a range of 1.6–2.2 g/kg (0.7–1.0 g/lb) is more typical. Use the calculator for your own range.
Is it g per lb or g per kg?
Both are used. Research reports g/kg; many gym guides use g/lb. Multiply g/kg by 0.4536 to get g/lb. For example, 2.2 g/kg is about 1.0 g/lb, and 1.6 g/kg is about 0.73 g/lb. Pick one unit and stay with it.
Can you eat too much protein?
Intakes in the ranges above are commonly used by healthy adults. People with kidney disease or other medical conditions can need to limit protein, so check with your doctor or a registered dietitian before eating much more than usual.
Do I need more protein when I am cutting?
Usually yes, or at least the same. In a calorie deficit your body is more likely to lose lean mass, and higher protein plus resistance training helps limit that. Many lifters use 1.8–2.7 g/kg when lean and dieting; the calculator's cutting range reflects this.
How much protein should I eat per meal?
Dividing your daily target by the number of meals is a good rule. For a 165 lb person aiming for 120–165 g, that is roughly 30–41 g across 4 meals or 40–55 g across 3. Eating protein at every meal also makes hitting the total easier.
Does protein powder count?
Yes. A scoop of whey or plant protein counts toward your daily grams the same as food. Powder is a convenient way to close a gap, but whole foods give you fiber and micronutrients too.
References
- Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press.
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 14:20.
- Morton RW, Murphy KT, McKellar SR, et al. (2018). 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. British Journal of Sports Medicine 52(6):376–384.
- Helms ER, Aragon AA, Fitschen PJ (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition 11:20.
- Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542–559.