Protein calculator

Your daily target is g of protein.

That's g per kilogram of body weight, or about g at each of your meals.

Your activity level or age pushes the formula above 2.0 g/kg, so your target is capped at the top of that range.

For comparison, the RDA (the minimum for most adults) is g, or 0.8 g/kg. The International Society of Sports Nutrition says 1.4 to 2.0 g/kg ( to g) is enough for most people who exercise.

If you lift weights and are eating in a calorie deficit, the same position stand notes that 2.3 to 3.1 g/kg may help you keep more muscle.

For building muscle, Schoenfeld and Aragon's 2018 review suggests about 0.4 g/kg at each meal, across at least four meals a day.