Protein Calculator

Find your daily protein target based on body weight and training goal.

About this calculator

The RDA of 0.8 g/kg prevents deficiency, but research consistently shows 1.6–2.2 g/kg maximizes muscle growth with resistance training. Spreading protein across 3–5 meals of 25–40 g each improves utilization.

Formula

Protein (g/day) = weight (kg) × target g/kg

Results are estimates for information only — not medical advice. Sources: WHO, CDC, and peer-reviewed research.