Protein Intake Calculator
How many grams of protein you need per day for your weight and training goal.
How it works
grams = body weight (lb) × 0.36–1.1 g/lb depending on goal
The US RDA floor is 0.36 g/lb (0.8 g/kg) — enough to avoid deficiency, not optimal for training. Research on lifters and dieters supports 0.7–1 g/lb for building muscle and up to ~1.1 g/lb when cutting to protect lean mass.
Worked example
A 170-lb lifter building muscle: 170 × 0.7–1.0 = 119–170 g of protein per day.
Frequently asked questions
Can I absorb more than 30 g per meal?
Yes — absorption isn’t capped at 30 g; the body just uses larger doses somewhat less efficiently for muscle building. Distribution helps, but daily total matters most.
Is high protein bad for kidneys?
In healthy people, research hasn’t shown harm at these intakes. People with kidney disease need medical guidance on protein.
Do I need protein powder?
No — it’s a convenience, not a requirement. Meat, fish, dairy, eggs, legumes and tofu can cover any target on this page.
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This is a general educational estimate, not medical advice. Bodies differ — for decisions about diet, training, medication or health conditions, talk to a doctor or registered dietitian.