See also our macro calculator.
Protein Calculator
Daily protein target in grams based on body weight and goals.
Science-based
Instant results
100% free
No signup · private
Recommended daily protein
112 g
Fat loss · Moderate
98-126 g/day range
98
Minimum
112
Target
126
Upper
1.6
g per kg
28
Per meal (×4)
784
Per week
Based on ~1.4-1.8 g per kg body weight for your profile.
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This tool provides general informational estimates only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional.
Get personalized plans in the SmartEat app
These calculators give you a starting point. SmartEat turns the numbers into AI-personalized meal plans and guidance from certified nutritionists.
Frequently asked questions
Clear answers based on established nutrition science.
How much protein per day?
Most adults need at least 0.8 g/kg (IOM RDA). Active people and athletes often benefit from 1.2–2.0+ g/kg — see the ISSN position stand. Pair with our macro calculator for full daily targets.
Sources & methodology
Formulas and reference ranges from peer-reviewed and official sources:
- Institute of Medicine. RDA: 0.8 g/kg/day for most adults.
- ISSN. Active individuals: ~1.4–2.0 g/kg/day.