Tools

Protein calculator

Most adults do well on 1.2–1.6 g of protein per kilogram of body weight per day — above the 0.8 g/kg minimum that prevents deficiency, which is a floor rather than a target. This calculator shows your range and what it looks like per meal.

Body weight

Situation

Your daily protein

—

Enter your weight to see your range.

Why 1.2–1.6 g/kg, and not the official 0.8

The 0.8 g/kg figure is a minimum to prevent deficiency in an average sedentary adult — it was never meant as an optimum. Trials measuring satiety, muscle retention during weight loss and outcomes in older adults consistently land higher, in the 1.2–1.6 g/kg band, and higher still when you are training hard or in a calorie deficit.

Spread it out — the per-meal number matters

Muscle protein synthesis responds to a threshold dose rather than a daily total, and roughly 25–30 g in one sitting is where most people reach it. Eating 15 g at breakfast and 70 g at dinner is not the same as three meals of 30 g, even though the day adds up. For most people the weak point is breakfast.

What that looks like in food

Chicken breast, 100 g — about 31 g
Greek yoghurt, 170 g — about 17 g
Lentils, cooked, 200 g — about 18 g
Eggs, two large — about 12 g
Tofu, firm, 150 g — about 17 g
Cottage cheese, 100 g — about 11 g

When to check with a doctor first

If you have reduced kidney function, are on dialysis, or have a liver condition, protein intake is a medical decision — your doctor or a renal dietitian should set it, not a calculator. Higher intakes are not harmful to healthy kidneys, but that evidence does not transfer to damaged ones.

Frequently asked questions

How much protein do I need a day?

Most healthy adults do well on 1.2–1.6 g per kilogram of body weight, more when training hard or losing weight. The official 0.8 g/kg is a minimum to prevent deficiency, not a target.

Should I use current or goal weight?

Current body weight works for most people. At higher body weights, many clinicians base the calculation on a weight closer to a healthy range so the target stays realistic — worth asking about.

Is too much protein bad for the kidneys?

In people with healthy kidneys, higher protein intakes have not been shown to cause damage. In people with existing kidney disease it is different, and intake should be set by a doctor.