Protein calculator
Enter your body weight and goal to see how many grams of protein to eat a day, and how much at each meal.
How much protein do you need a day?
Adults who lift weights to build muscle do well on 1.6 to 2.2 g of protein per kg of body weight a day, about 0.73 to 1 g per pound. Without regular exercise, 0.8 g per kg is the US recommended amount.
| Goal | g per kg a day | g per lb a day |
|---|---|---|
| General health, little exercise | 0.8–1 | 0.36–0.45 |
| Regular exercise or sport | 1.2–1.6 | 0.54–0.73 |
| Build muscle | 1.6–2.2 | 0.73–1.00 |
| Lose fat while strength training | 1.8–2.2 | 0.82–1.00 |
Muscle gains from extra protein level off around 1.6 g per kg a day, with some people benefiting up to about 2.2 g (Morton and others, 2018). The International Society of Sports Nutrition puts most people who exercise at 1.4 to 2.0 g per kg (Jäger and others, 2017).
Protein by body weight
| Body weight | General health, little exercise | Regular exercise or sport | Build muscle | Lose fat while strength training |
|---|---|---|---|---|
| 120 lb (54 kg) | 44–54 g | 65–87 g | 87–120 g | 98–120 g |
| 140 lb (64 kg) | 51–64 g | 76–102 g | 102–140 g | 114–140 g |
| 160 lb (73 kg) | 58–73 g | 87–116 g | 116–160 g | 131–160 g |
| 180 lb (82 kg) | 65–82 g | 98–131 g | 131–180 g | 147–180 g |
| 200 lb (91 kg) | 73–91 g | 109–145 g | 145–200 g | 163–200 g |
| 220 lb (100 kg) | 80–100 g | 120–160 g | 160–220 g | 180–220 g |
How much protein per meal?
Spreading protein over at least four meals of about 0.4 g per kg each is a practical way to reach a muscle-building total (Schoenfeld and Aragon, 2018). For a 180 lb (82 kg) person that is about 33 g per meal.
Plan meals that hit your protein
ZivaAI plans a week of meals with protein worked out for every meal, so the daily total adds up without tracking.
Coming soon on theApp StoreSources
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
- Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr. 2018;15:10.
These ranges are for healthy adults. If you have kidney disease or another health condition, ask your doctor before raising your protein. Last updated October 28, 2026.