How much protein do I need per day?

This calculator uses body weight × g/kg based on activity. Default: 60 kg male, light exercise (1.375×) → 48 g/day at 0.8 g/kg. RDA-style floor is 48 g (0.8 g/kg). Moderate training (55 kg female example) → 66 g at 1.2 g/kg. Very active 70 kg → 126 g (1.8 g/kg). Needs vary with goals, age, and health — use a dietitian for medical conditions.

How is daily protein calculated on this page?

Protein (g) = body weight (kg) × g/kg for your activity band. Default: 60 × 0.8 = 48 g. TDEE is separate: BMR 1605 (Mifflin-St Jeor) × 1.375 = 2207 cal. Protein calories = 48 × 4 = 192 kcal (~8.7% of TDEE). BMR 1605 (Mifflin-St Jeor) × 1.375 = TDEE 2207 cal · protein 60 kg × 0.8 g/kg = 48 g.

What is the minimum protein intake (RDA)?

Many references cite 0.8 g/kg as a minimum for healthy adults. On 60 kg that is 48 g/day — shown as the RDA floor on your results. Light/sedentary bands on this page use 0.8 g/kg as the target, not only a floor. Active people often exceed 0.8 g/kg intentionally (e.g. 80 kg active → 112 g at 1.4 g/kg). More protein can support satiety and muscle repair; kidney disease and other conditions need clinician limits.

How much protein for muscle building?

Resistance training plus adequate protein supports muscle protein synthesis. This page maps “active” (1.55×) to 1.4 g/kg and “very active” (1.725× / 1.9×) to 1.8 g/kg. Examples: 80 kg lifter → 112 g (1.4 g/kg), TDEE ~2755 cal; 70 kg very active → 126 g. Split across meals: ~28 g × 4 meals. Literature often discusses ~1.6–2.2 g/kg for hypertrophy — this tool uses a simpler activity map; adjust with our macro or body recomposition calculators.

How much protein for weight loss?

In a calorie deficit, higher protein helps preserve lean mass and fullness. Compare TDEE to intake via our calorie calculator, then set protein at or above this page’s band. Default light day: 48 g on 2207 cal (~8.7% from protein). Cutting at 1,800 cal with 120 g protein (~27% of calories) is a common pattern — enter your weight and bump activity if you train hard. Do not go below clinician-advised minimums if you have kidney issues.

How do activity levels change protein grams?

Sedentary/light (1.2×, 1.375×): 0.8 g/kg → default 48 g. Moderate (1.465×): 1.2 g/kg → female example 66 g. Active (1.55×): 1.4 g/kg → 112 g. Very/extra active (1.725×, 1.9×): 1.8 g/kg → 126 g. Changing only the activity dropdown on the same 60 kg body moves protein from 48 g to 72 g (moderate) or 108 g (very active) without changing weight.

Mifflin-St Jeor vs Katch-McArdle — which should I use?

Mifflin-St Jeor estimates BMR from sex, age, height, and weight — default BMR 1605, TDEE 2207 cal. Katch-McArdle uses lean mass: 60 kg at 20% fat → lean 48 kg → BMR 1407, TDEE 1934 cal (lower if you are leaner than formula assumes). Protein grams still use body weight × g/kg (48 g at light activity). Use Katch when you have a reliable body fat % from DEXA or skilled caliper testing.

How many calories are in protein?

Protein provides about 4 kcal per gram (same order as carbs; fat is ~9 kcal/g). Default target 48 g × 4 = 192 kcal from protein on a 2207 cal TDEE (~8.7%). Very active example: 126 g = 504 kcal (~17.3% of 2913 cal). Remaining calories typically go to carbs and fats via a macro calculator.

How much protein per meal should I eat?

Divide your daily target by meals. Default 48 g: ~16 g (3 meals), ~12 g (4), ~10 g (5). Lifter 112 g: ~28 g × 4 meals. Many studies discuss ~20–40 g high-quality protein per meal for muscle; total daily grams matter more than one perfect meal for most people.

US units example — 5 ft 10 in, 160 lb, light activity

Converted to ~72.6 kg: BMR 1717, TDEE 2361 cal, protein 58 g (0.8 g/kg). Same math as metric — ~58 g RDA floor. Toggle units in the calculator without changing the underlying formulas.

Can vegetarians and vegans hit these protein targets?

Yes — total grams matter; combine legumes, soy, dairy/eggs if lacto-ovo, and varied plants across the day. Target 48 g might look like ~2 cups lentils plus tofu across meals, or powders if whole foods fall short. Use our plant-based protein calculator for vegan-focused g/kg bands. “Complete” vs “incomplete” proteins are less important when variety is adequate over 24 hours.

Is this protein calculator medical advice?

No — educational estimates only. Pregnancy (+extra grams by trimester), breastfeeding, kidney or liver disease, diabetes, and eating disorders need individualized plans. Do not use TDEE or protein targets from this page for hospital diets or employer wellness penalties without professional review.

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Nutrition · macros

Protein Calculator — Daily Protein Intake by Weight

Free protein calculator for how much protein per day: enter age, height, weight, and training level. Get grams of protein, RDA floor, per-meal splits, and estimated TDEE — not a substitute for medical nutrition therapy.

Last updated: May 25, 2026

Default: 48 g/day (0.8 g/kg) · TDEE ~2,207 cal

RDA floor 48 g · ~12 g per meal (4×)

Active 80 kg example: 112 g protein

Need full macros? Macro calculator

Protein Calculator

Daily protein grams from weight and activity — TDEE for context

Unit System

Age

Ages: 18 – 80

Gender

Height

Weight

Activity Level

Protein Results

Estimated TDEE

2,207 cal/day

Mifflin-St Jeor · BMR 1605

Recommended protein

Daily protein

48 g

0.8 g/kg · 192 kcal (~8.7% of TDEE)

RDA floor: 48 g/day (0.8 g/kg)

3 meals

~16 g

4 meals

~12 g

5 meals

~10 g

BMR 1605 (Mifflin-St Jeor) × 1.375 = TDEE 2207 cal · protein 60 kg × 0.8 g/kg = 48 g.

Bands on this page

• Sedentary / light: 0.8 g/kg
• Moderate: 1.2 g/kg
• Active: 1.4 g/kg
• Very / extra active: 1.8 g/kg

Default snapshot (60 kg · light activity)

Daily protein

48 g

0.8 g/kg

TDEE

2,207 cal

BMR 1605

RDA floor

48 g

0.8 g/kg minimum

Per meal (4×)

~12 g

~8.7% of calories from protein

Formulas used

Mifflin-St Jeor BMR (male): 10×kg + 6.25×cm − 5×age + 5

Mifflin-St Jeor BMR (female): 10×kg + 6.25×cm − 5×age − 161

Katch-McArdle BMR: 370 + 21.6 × lean mass (kg)

TDEE = BMR × activity multiplier

Protein (g) = weight (kg) × g/kg (by activity band below)

Protein calories = grams × 4

Sedentary (1.2×): 0.8 g/kg — Little or no exercise
Light (1.375×): 0.8 g/kg — Exercise 1–3×/week
Moderate (1.465×): 1.2 g/kg — Exercise 4–5×/week
Active (1.55×): 1.4 g/kg — Daily or intense exercise 3–4×/week
Very active (1.725×): 1.8 g/kg — Hard training 6–7×/week
Extra active (1.9×): 1.8 g/kg — Athlete or heavy physical job

Protein intake benchmarks (g/kg)

Band	g/kg	60 kg example	Note
RDA floor	0.8	48 g	Minimum often cited for basic needs in healthy adults
Moderate training	1.2	72 g	This calc at 1.465× activity multiplier
Active / lifting	1.4	84 g	1.55× activity on this page
Very active / athlete band	1.8	108 g	1.725× or 1.9× — upper public band; dietitian for medical conditions

Worked scenarios

Default — 60 kg, light activity

Male 25 · 180 cm · Mifflin-St Jeor · 1.375×

48 g · 0.8 g/kg

TDEE 2,207 cal · BMR 1605

~12 g × 4 meals · RDA floor 48 g

US — 5′10″, 160 lb, light

Same training band in imperial units

58 g · 0.8 g/kg

TDEE 2,361 cal · BMR 1717

~15 g × 4 meals · RDA floor 58 g

Female — 55 kg, moderate

30 y · 165 cm · 1.465× · 1.2 g/kg

66 g · 1.2 g/kg

TDEE 1,861 cal · BMR 1270

~17 g × 4 meals · RDA floor 44 g

Lifter — 80 kg, active

1.55× activity · 1.4 g/kg

112 g · 1.4 g/kg

TDEE 2,755 cal · BMR 1778

~28 g × 4 meals · RDA floor 64 g

Very active — 70 kg

6–7×/week training · 1.8 g/kg

126 g · 1.8 g/kg

TDEE 2,913 cal · BMR 1689

~32 g × 4 meals · RDA floor 56 g

Lean — Katch-McArdle 20% BF

60 kg · 20% fat · light activity

48 g · 0.8 g/kg

TDEE 1,934 cal · BMR 1407

~12 g × 4 meals · RDA floor 48 g

Example: default calculation steps

Inputs: Male, 25 y, 180 cm, 60 kg, light activity (1.375×), Mifflin-St Jeor.

BMR = 10(60) + 6.25(180) − 5(25) + 5 = 1605 kcal
TDEE = 1605 × 1.375 = 2207 kcal/day
Protein = 60 kg × 0.8 g/kg = 48 g (192 kcal)
RDA floor = 60 × 0.8 = 48 g

Bump to moderate activity on the same body → 72 g (1.2 g/kg). Very active → 108 g (1.8 g/kg).

Limitations

Uses body-weight g/kg bands — not lean-mass protein unless you switch to Katch-McArdle with accurate body fat %
TDEE is an estimate; actual intake should follow scale trend, training, and clinician guidance
Kidney disease, liver disease, pregnancy, and eating disorders need individualized protein — not this generic tool
Does not distribute leucine timing, calorie deficit, or macro split — pair with macro or calorie calculators
Upper bands (1.8 g/kg) are common in sports nutrition literature but are not mandatory for every lifter

References

Not medical advice. Kidney disease, pregnancy, breastfeeding, and pediatric needs require individualized protein targets from your care team — not this generic g/kg map.

Frequently Asked Questions

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Nutrition · macros

Protein Calculator — Daily Protein Intake by Weight

Last updated: May 25, 2026

Default: 48 g/day (0.8 g/kg) · TDEE ~2,207 cal

RDA floor 48 g · ~12 g per meal (4×)

Active 80 kg example: 112 g protein

Need full macros? Macro calculator

Protein Calculator

Daily protein grams from weight and activity — TDEE for context

Unit System

Age

Ages: 18 – 80

Gender

Height

Weight

Activity Level

Protein Results

Estimated TDEE

2,207 cal/day

Mifflin-St Jeor · BMR 1605

Recommended protein

Daily protein

48 g

0.8 g/kg · 192 kcal (~8.7% of TDEE)

RDA floor: 48 g/day (0.8 g/kg)

3 meals

~16 g

4 meals

~12 g

5 meals

~10 g

BMR 1605 (Mifflin-St Jeor) × 1.375 = TDEE 2207 cal · protein 60 kg × 0.8 g/kg = 48 g.

Bands on this page

• Sedentary / light: 0.8 g/kg
• Moderate: 1.2 g/kg
• Active: 1.4 g/kg
• Very / extra active: 1.8 g/kg

Default snapshot (60 kg · light activity)

Daily protein

48 g

0.8 g/kg

TDEE

2,207 cal

BMR 1605

RDA floor

48 g

0.8 g/kg minimum

Per meal (4×)

~12 g

~8.7% of calories from protein

Formulas used

Mifflin-St Jeor BMR (male): 10×kg + 6.25×cm − 5×age + 5

Mifflin-St Jeor BMR (female): 10×kg + 6.25×cm − 5×age − 161

Katch-McArdle BMR: 370 + 21.6 × lean mass (kg)

TDEE = BMR × activity multiplier

Protein (g) = weight (kg) × g/kg (by activity band below)

Protein calories = grams × 4

Sedentary (1.2×): 0.8 g/kg — Little or no exercise
Light (1.375×): 0.8 g/kg — Exercise 1–3×/week
Moderate (1.465×): 1.2 g/kg — Exercise 4–5×/week
Active (1.55×): 1.4 g/kg — Daily or intense exercise 3–4×/week
Very active (1.725×): 1.8 g/kg — Hard training 6–7×/week
Extra active (1.9×): 1.8 g/kg — Athlete or heavy physical job

Protein intake benchmarks (g/kg)

Band	g/kg	60 kg example	Note
RDA floor	0.8	48 g	Minimum often cited for basic needs in healthy adults
Moderate training	1.2	72 g	This calc at 1.465× activity multiplier
Active / lifting	1.4	84 g	1.55× activity on this page
Very active / athlete band	1.8	108 g	1.725× or 1.9× — upper public band; dietitian for medical conditions

Worked scenarios

Default — 60 kg, light activity

Male 25 · 180 cm · Mifflin-St Jeor · 1.375×

48 g · 0.8 g/kg

TDEE 2,207 cal · BMR 1605

~12 g × 4 meals · RDA floor 48 g

US — 5′10″, 160 lb, light

Same training band in imperial units

58 g · 0.8 g/kg

TDEE 2,361 cal · BMR 1717

~15 g × 4 meals · RDA floor 58 g

Female — 55 kg, moderate

30 y · 165 cm · 1.465× · 1.2 g/kg

66 g · 1.2 g/kg

TDEE 1,861 cal · BMR 1270

~17 g × 4 meals · RDA floor 44 g

Lifter — 80 kg, active

1.55× activity · 1.4 g/kg

112 g · 1.4 g/kg

TDEE 2,755 cal · BMR 1778

~28 g × 4 meals · RDA floor 64 g

Very active — 70 kg

6–7×/week training · 1.8 g/kg

126 g · 1.8 g/kg

TDEE 2,913 cal · BMR 1689

~32 g × 4 meals · RDA floor 56 g

Lean — Katch-McArdle 20% BF

60 kg · 20% fat · light activity

48 g · 0.8 g/kg

TDEE 1,934 cal · BMR 1407

~12 g × 4 meals · RDA floor 48 g

Example: default calculation steps

Inputs: Male, 25 y, 180 cm, 60 kg, light activity (1.375×), Mifflin-St Jeor.

BMR = 10(60) + 6.25(180) − 5(25) + 5 = 1605 kcal
TDEE = 1605 × 1.375 = 2207 kcal/day
Protein = 60 kg × 0.8 g/kg = 48 g (192 kcal)
RDA floor = 60 × 0.8 = 48 g

Bump to moderate activity on the same body → 72 g (1.2 g/kg). Very active → 108 g (1.8 g/kg).

Limitations

Uses body-weight g/kg bands — not lean-mass protein unless you switch to Katch-McArdle with accurate body fat %
TDEE is an estimate; actual intake should follow scale trend, training, and clinician guidance
Kidney disease, liver disease, pregnancy, and eating disorders need individualized protein — not this generic tool
Does not distribute leucine timing, calorie deficit, or macro split — pair with macro or calorie calculators
Upper bands (1.8 g/kg) are common in sports nutrition literature but are not mandatory for every lifter

References

Not medical advice. Kidney disease, pregnancy, breastfeeding, and pediatric needs require individualized protein targets from your care team — not this generic g/kg map.