Protein Calculator
Free tool
Protein Calculator
How much protein do you need a day? Enter your weight and how you train to get a daily range and a per-meal target. The numbers come from the RDA and the International Society of Sports Nutrition (ISSN).
How the calculator works
| Activity | Grams per kg per day | Source |
|---|---|---|
| Mostly inactive | 0.8 | RDA for adults |
| Regular cardio | 1.0–1.6 | ISSN |
| Strength or mixed training | 1.4–2.0 | ISSN |
| Strength training while losing fat | 2.3–3.1 | ISSN |
The ISSN suggests spreading protein out over the day, about every 3–4 hours, at roughly 0.25 g per kg per meal (about 20–40 g).
Common questions
Is 0.8 g per kg enough?
The RDA covers the basic needs of nearly all healthy adults. People who exercise regularly usually do better with more, which is why the active ranges are higher.
Is a high-protein diet safe?
For healthy, active adults, studies of higher intakes haven't shown harm. If you have kidney disease or reduced kidney function, ask your doctor before raising your protein.
What pairs well with protein for training?
Creatine is one of the most-studied training supplements. Try our creatine calculator.
For your training
Sugar-Free Creatine Monohydrate Gummies5 g per serving · adults 18+Shop → The Strength and Recovery DuoBundle$32.29- Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Campbell B et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007;4:8.
This tool shares general information from published guidelines. It isn't medical advice. If you have kidney problems, are pregnant or nursing, or manage a health condition, talk to your healthcare provider about your protein needs. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
