How much protein do I need per day?

Daily protein needs by goal (g per kg body weight): Sedentary (RDA minimum) 0.8-1.0, General fitness 1.2-1.6, Strength / hypertrophy 1.6-2.2, Endurance 1.4-1.8, Heavy strength (powerlifting, strongman) 2.0-2.5, Weight loss (preserve muscle) 1.8-2.4, Older adults 1.0-1.5. The ISSN position stand (2017) recommends 1.6-2.2 g/kg for active adults. Above 2.5 g/kg offers diminishing returns for muscle growth but may help with weight loss. Our protein calculator maps your goal to the appropriate range.

What is the RDA for protein?

The US Recommended Daily Allowance (RDA) for protein is 0.8 g per kg of body weight per day. For a 70 kg adult, that's 56 g/day. The RDA is the minimum to prevent deficiency in 97.5% of the population — it is NOT the optimal amount for active adults. Research consistently shows that 1.6-2.2 g/kg is better for muscle protein synthesis, athletic performance, weight loss, and older adult muscle preservation. Our protein calculator uses 0.8-1.0 g/kg for the Sedentary (RDA) goal, and higher ranges for active goals.

How much protein builds muscle?

For muscle hypertrophy (growth), the ISSN recommends 1.6-2.2 g/kg of body weight per day, spread across 3-5 meals with each meal containing at least 0.4 g/kg of protein (the leucine threshold for triggering muscle protein synthesis). On a 70 kg lifter: ~110-155 g/day, with each meal around 28-44 g. Recent research (2018-2024) suggests 1.6 g/kg may be a sweet spot — additional protein above 2.2 g/kg doesn't further increase muscle gain in trained lifters, though it can help during caloric restriction. Our protein calculator uses 1.6-2.2 g/kg for the Strength / hypertrophy goal.

How much protein do I need when losing weight?

During weight loss (caloric deficit), higher protein intake protects lean mass while losing fat. The ISSN and recent meta-analyses recommend 1.8-2.4 g/kg of body weight per day (or 1.6-2.4 g/kg LBM if very lean). For a 90 kg adult in a deficit: 160-215 g/day. The dual benefit: protein is highly satiating, so higher protein makes the deficit easier to sustain. A 2022 meta-analysis (Helms et al.) confirmed that protein above 1.6 g/kg reduces lean mass loss during caloric restriction. Our protein calculator uses 1.8-2.4 g/kg for the Weight loss goal.

How much protein do older adults need?

Older adults (60+) benefit from 1.0-1.5 g/kg of body weight per day — above the standard RDA of 0.8 g/kg. The ESPEN (European Society for Clinical Nutrition) and PROT-AGE Study Group recommend 1.0-1.2 g/kg for healthy older adults, and up to 1.5 g/kg for those with acute or chronic illness, sarcopenia, or malnutrition risk. Higher protein at each meal (≥30 g) helps overcome anabolic resistance — the age-related blunting of muscle protein synthesis. Our protein calculator uses 1.0-1.5 g/kg for the Older adults goal.

Can you eat too much protein?

Yes and no. The upper tolerable limit isn't well-defined, but 3.5+ g/kg is generally considered excess for healthy adults without specific goals (contest prep, extreme strength training). Concerns: (1) Kidney strain in people with pre-existing kidney disease — high protein can worsen CKD. (2) Calcium loss — debated. (3) Displacing other macros — at very high protein intakes, fat and carbs may fall too low. For healthy adults, 2.5-3.0 g/kg is well-tolerated and offers diminishing returns above 2.2 g/kg for muscle gain. Our protein calculator caps the highest goal at 2.5 g/kg; consult a doctor if you have kidney/liver disease.

蛋白质摄入计算器 - 0.8-2.2 g/kg

Daily Protein Intake Calculator

Unit system

Body weight (lbs)

Daily calorie target

Goal

Daily protein target

98 g/day

1.2–1.6 g/kg body weight · 18% of daily calories

Per-meal & per-serving breakdown

Pattern	Amount	Use case
3 meals/day	33 g	Standard 3 meals, no snacks
4 meals/day	24 g	3 meals + 1 shake/snack
5 meals/day	20 g	Frequent small meals (athletes, recomposition)
# of 25 g servings	3.9	Approx. scoop of whey protein
# of 40 g servings	2.4	Large meal-sized protein portion (chicken breast 6 oz, salmon 8 oz)

Goal-based ranges

Goal	g/kg/day	Your range
Sedentary (RDA minimum)	0.8–1	56–70 g/day
General fitness (3-4x/wk)	1.2–1.6	84–112 g/day
Strength / hypertrophy	1.6–2.2	112–154 g/day
Endurance / cardio	1.4–1.8	98–126 g/day
Heavy strength (powerlifting, strongman)	2–2.5	140–175 g/day
Weight loss (preserve muscle)	1.8–2.4	126–168 g/day
Older adults (60+)	1–1.5	70–105 g/day

High-quality protein sources (per 100 g)

Chicken breast (cooked): 31 g
Lean beef (cooked): 26 g
Salmon (cooked): 25 g
Tuna (canned): 25 g
Eggs (whole): 13 g (6 g per large egg)
Greek yogurt (plain): 10 g
Cottage cheese: 11 g
Whey protein powder: ~80 g per 100 g
Tofu (firm): 8 g
Lentils (cooked): 9 g
Milk (2%): 3.4 g per 100 ml
Quinoa (cooked): 4.4 g

Sources: ISSN position stand (2017); USDA Dietary Guidelines RDA of 0.8 g/kg; ACSM/AND protein recommendations; Helms et al. (2014) for physique athletes. Upper limits around 3.5 g/kg are generally safe in healthy adults without kidney disease but offer diminishing returns. Our protein calculator gives evidence-based ranges; consult a registered dietitian for individual advice, especially with kidney or liver disease.

速答：70kg 人不同目标的蛋白质摄入

RDA 最低、力量训练最高：

目标	g/kg/天	70 kg	80 kg
RDA / 久坐	0.8	56g	64g
一般健身	1.2-1.4	84-98g	96-112g
增肌	1.6-2.0	112-140g	128-160g
减脂保护肌肉	2.0-2.2	140-154g	160-176g

运动员上限 2.2 g/kg（ISSN 立场声明）。每餐建议 ≥ 0.4 g/kg 含 ≥ 2.5g 亮氨酸触发肌肉合成。蛋白源：鸡蛋、鱼、禽、牛肉、豆类。健康成人上限 3.5 g/kg。

Frequently asked questions

Everything you need to know about this calculator. Can't find what you're looking for? Email our team.

A daily protein calculator estimates how many grams of protein to eat per day based on body weight and goal. The USDA Recommended Daily Allowance (RDA) is 0.8 g/kg — the minimum to avoid deficiency. Active adults need more: ISSN recommends 1.6-2.2 g/kg for muscle protein synthesis. Our protein calculator maps your goal (sedentary RDA, general fitness, strength training, endurance, heavy strength, weight loss, or older adults) to evidence-based g/kg ranges and shows per-meal splits for 3, 4, or 5 meals plus food portion equivalents.

How to calculate daily protein intake by goal

Our protein calculator estimates daily protein intake in grams per day and g/kg body weight, based on your goal (RDA, general fitness, strength, endurance, weight loss, or older adults).

1
Enter body weight and calorie target
Type your weight in lb or kg and your daily calorie target. The protein calculator converts weight to kg internally; the g/kg ranges (RDA, ISSN, etc.) all use kg.
2
Pick your goal
Select from Sedentary (RDA minimum), General fitness, Strength / hypertrophy, Endurance, Heavy strength, Weight loss, or Older adults. Each goal maps to a specific g/kg range based on USDA, ISSN, or ACSM recommendations.
3
Read the result
The protein calculator shows your daily protein target in grams and as a percentage of calories, plus per-meal splits for 3, 4, or 5 meals and counts of common food portions (25 g servings = whey scoop; 40 g servings = meal-sized chicken/salmon). It also shows the g/kg range for every goal so you can compare.

每日蛋白质摄入计算器

Daily Protein Intake Calculator

Per-meal & per-serving breakdown

Goal-based ranges

High-quality protein sources (per 100 g)

速答：70kg 人不同目标的蛋白质摄入

参考资料

Verified accuracy

Instant results

Your data stays private

Learn as you calculate

Frequently asked questions

How to calculate daily protein intake by goal

Enter body weight and calorie target

Pick your goal

Read the result

Related Calculators

Macro Calculator

Calorie Calculator

Body Fat Calculator

Lean Body Mass Calculator

Related Articles

肌肉蛋白合成