Daily Protein Calculator

Work out how much protein you should aim for each day, based on published position statements and meta-analyses rather than a made-up formula. Every range below is tied to a source you can open, and we tell you where experts disagree.

Method version 1.0 · Last reviewed September 29, 2026 · For adults 18 and over

Educational tool, not medical advice. Please read the disclaimer below the calculator.

Before you start: does any of this apply to you? I am pregnant or breastfeeding I have kidney disease or have been told to limit protein A doctor or dietitian manages my diet for another condition

Age

Body weight

Which best describes you?

Protein meals per day

Daily calories (optional)

Carry a lot of extra body fat? Use a different weight

Weight to base the calculation on (optional)

Protein advice is written per kilogram of body weight, so total weight can overstate needs when a large share is fat. There is no single formula everyone agrees on, so you choose, for example a goal or healthy weight. A registered dietitian can help you pick one.

Disclaimer: educational information, not medical advice. This calculator gives general, population-level estimates from published guidelines. It does not diagnose, treat, or replace advice from a doctor or registered dietitian, and it cannot account for your health history. Do not use it to make decisions about a medical condition. Talk to a qualified professional before changing your diet, especially if you are pregnant or breastfeeding, have kidney or liver disease, diabetes, or an eating disorder, or take medication. We are a recipe site, not a medical practice.

How this calculator works

The calculator multiplies your weight in kilograms by a grams-per-kilogram range chosen for your profile, then shows what that means per meal and as a share of your calories. The ranges below come straight from published sources, and the page, the maths, and the reference list are all generated from one data file so they cannot drift apart.

Weight basis. Your weight in kg (pounds are converted with 1 lb = 0.45359237 kg), or the alternate weight you enter.
Range. Weight multiplied by the low and high g/kg values for your profile, rounded to the nearest 5 g so we do not imply false precision.
Age adjustment. If you are 65 or older, the range is raised to at least 1.0 g/kg (1.2 g/kg if you exercise or are losing weight), following the PROT-AGE and ESPEN recommendations.
Planning target. One number to plan meals around: the figure a source names directly where one exists, otherwise the midpoint of the range. The table says which.
Per meal. Target divided by your meals, compared with the 20 to 40 g per meal guide.
Calorie check. Protein counts as 4 kcal per gram. If you enter calories, we compare the target with the 10 to 35 percent AMDR.

Profile	Range (g/kg/day)	Planning target	Sources
General health, little or no structured exercise	0.8 to 1.2	1 (midpoint)	[1][5]
Regular exercise or strength training (maintain or build muscle)	1.4 to 2	1.6 (the point where muscle-gain benefits plateau (Morton et al., 2018))	[2][3][8]
Endurance training (running, cycling, swimming)	1.5 to 2	1.8 (the level advocated for endurance athletes (Witard et al., 2025))	[4][2]
Losing weight (calorie deficit) without strength training	1.2 to 1.6	1.4 (midpoint)	[5]
Losing weight while strength training	1.6 to 2.2	1.9 (midpoint)	[3][8][2]
Any adult, for reference: the RDA	0.8 (minimum)	a floor, not a target	[1]
Age 65 and over	at least 1.0 to 1.2 (at least 1.2 if exercising)	raises the floor above	[6][7]

The science in plain English

The RDA is a floor

The adult RDA of 0.8 g/kg has barely changed in over 70 years. It was set as the minimum needed to avoid losing body nitrogen, so it answers "how little can I get away with?", not "how much helps me build muscle or age well?" [1]

More helps, up to a point

A meta-analysis of resistance-training studies found that extra protein stopped adding muscle beyond about 1.6 g/kg/day [3]. The International Society of Sports Nutrition puts the sensible range for most exercising people at 1.4 to 2.0 g/kg/day[2]. More than that is not harmful for healthy people in the studies we found, but it is not shown to add muscle either.

Older adults need more per kilogram

Muscle becomes less responsive to protein with age. Two expert groups independently recommend at least 1.0 to 1.2 g/kg/day for healthy older adults, more for those who exercise, and 1.2 to 1.5 g/kg/day for most people with acute or chronic disease [6][7].

Protein while losing weight

In a calorie deficit, higher-protein eating of about 1.2 to 1.6 g/kg/day, with at least about 25 to 30 g per meal, helps with appetite and body-weight management [5]. Very lean, experienced lifters in a hard cut may need 2.3 to 3.1 g per kg of fat-free mass[9], but that evidence is specific to lean athletes, so we do not apply it to everyone.

Spreading it across the day

Per meal, the ISSN suggests about 0.25 g/kg or 20 to 40 g[2], while Schoenfeld and Aragon suggest about 0.4 g/kg across at least four meals for muscle-building[8]. Total daily intake matters most.

Is high protein safe?

In adults without kidney disease, trials of high-protein diets show a rise in eGFR that the authors of a 2026 meta-analysis caution may reflect short-term changes in blood flow, with limited long-term data[10]. People with chronic kidney disease should follow their kidney team's guidance instead[11], and the PROT-AGE group notes that people over 65 with severe kidney disease may need to limit protein[6].

Where experts disagree

Older adults. The official US RDA is still 0.8 g/kg for everyone, while expert groups for older people recommend 1.0 to 1.2 g/kg or more. We follow the specialist guidance for people over 65.
Per-meal dose. 0.25 g/kg (about 20 g for most people) and 0.4 g/kg (about 30 g) are both published. We show both so you can see the spread.
Endurance athletes. About 1.5 g/kg/day is typical, a 2025 review advocates about 1.8, and needs may exceed 2.0 in some training phases. Our range covers all three.

What this calculator does not do

It does not give personal numbers for pregnancy, breastfeeding, kidney disease, other clinician-managed conditions, or anyone under 18.
It does not measure your body composition, training load, or protein quality, and it does not correct for plant versus animal protein.
It does not replace a registered dietitian, who can tailor advice to you.
The ranges are averages from studies. Individual needs vary.

Foods that fit

A quick reference for turning grams into meals: 100 g of cooked skinless chicken breast has about 31 g of protein [12]. These recipes from our kitchen each carry 30 g or more of protein per serving, with nutrition computed from their ingredients.

Lemon Herb Roast Chicken 62 g protein, 800 kcal
West African-Style Lemon Pepper Chicken 61 g protein, 844 kcal
Lemon Herb Chicken Quinoa Bowl 53 g protein, 588 kcal
Greek-Style Lemon Chicken Bowl 49 g protein, 627 kcal
Lemon Garlic Salmon Rice Bowl 48 g protein, 739 kcal
Chinese-Style Lemon Chicken 40 g protein, 527 kcal
Lemon Garlic Butter Chicken Thighs 40 g protein, 641 kcal
One-Pan Lemon Garlic Shrimp Pasta 40 g protein, 609 kcal

Common questions

How much protein do I need per day?

It depends on who you are. The US RDA for healthy adults is 0.8 g per kg of body weight, which is the minimum to avoid deficiency. The International Society of Sports Nutrition says 1.4 to 2.0 g/kg is sufficient for most people who exercise, guidelines for people over 65 start at 1.0 to 1.2 g/kg, and higher-protein weight-management diets use about 1.2 to 1.6 g/kg. This calculator picks the range that matches your profile and shows the source for it.

Is the RDA enough?

The RDA was set as the smallest amount that prevents a loss of body nitrogen in healthy adults, so it is a floor, not a target for good health or muscle. The Acceptable Macronutrient Distribution Range of 10 to 35 percent of calories from protein is more flexible, and at typical calorie levels its lower end already sits above the RDA. For most people the RDA is where the range starts, not where it ends.

Why does it give a range instead of one number?

Because the evidence gives ranges. Studies differ in who they enrolled, how they measured results, and how much protein people actually ate, so a single number like 137 g would suggest precision that does not exist. We show a range rounded to the nearest 5 g and one planning target, and we say where that target comes from.

Does eating more protein damage your kidneys?

In adults without kidney disease, randomised trials of high-protein diets show a rise in eGFR, a kidney filtration estimate, and a 2026 meta-analysis cautions this probably reflects short-term changes in blood flow rather than injury, since most studies estimated kidney function from creatinine. Long-term data are limited. People with chronic kidney disease are different: they should follow their kidney team's advice, and this calculator will not give them a personal number.

What if I carry a lot of extra body fat?

Protein recommendations are written per kilogram of body weight, so total weight can overstate needs when a large share of it is fat. There is no single formula that dietetic bodies agree on, so instead of guessing we let you enter a different weight to base the calculation on, such as a goal or healthy weight. A registered dietitian can help you pick one.

How much protein should I eat per meal?

The International Society of Sports Nutrition suggests about 0.25 g per kg of body weight or an absolute dose of 20 to 40 g per meal. Schoenfeld and Aragon suggest about 0.4 g/kg across at least four meals for muscle-building, and a weight-management review suggests at least about 25 to 30 g per meal. Total daily intake matters most, and the calculator shows your per-meal share so you can see whether your day is spread sensibly.

Does the type of protein matter, plant versus animal?

Protein quality does differ. Animal proteins are generally more digestible and richer in each essential amino acid per gram than many plant proteins. This calculator counts total grams and does not apply a plant-protein correction, because we could not find one that the major guidelines agree on. If most of your protein is plant-based, eating a variety of sources and aiming for the middle or upper part of your range is a reasonable precaution.

What about pregnancy, breastfeeding, or other health conditions?

Protein needs change during pregnancy and breastfeeding and with conditions such as kidney disease, so this calculator does not produce a personal number for those situations. Tick the matching box and it will point you to a clinician, who can account for your whole picture.

How accurate is this calculator?

It is as accurate as the published ranges it is built on, which are population averages from position statements, reviews and meta-analyses. Individual needs vary with genetics, training, health, and diet. Treat the result as an informed starting point, watch how you feel and perform, and adjust with a professional if you need precision.

How do I actually eat that much protein?

Build each meal around a protein-rich food. 100 g of cooked skinless chicken breast has about 31 g of protein according to USDA data, and the results panel shows how many servings of our own high-protein recipes would cover your target. Every recipe on this site has nutrition computed from its actual ingredients.

Cite or link to this tool

Free to cite, link, and share. There is no sign-up and no email gate.

Suggested citation

Zest & Squeeze Kitchen. (2026). Daily Protein Calculator (method version 1.0) [Web tool]. Zest & Squeeze. https://zestandsqueeze.com/tools/protein-calculator. Last reviewed September 29, 2026.

Link code

<a href="https://zestandsqueeze.com/tools/protein-calculator">Daily Protein Calculator</a> by Zest & Squeeze

Spotted a problem or a newer study we should reflect? Tell us, and we will review it and update the method.

References

Show all 12 references

Wolfe RR, Cifelli AM, Kostas G, Kim IY (2017). Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Advances in Nutrition, 8(2):266-275. doi:10.3945/an.116.013821 PubMed 28298271Used for two facts only: the adult RDA of 0.8 g/kg is essentially unchanged in over 70 years and was derived as the minimum needed to avoid losing body nitrogen, and the AMDR is 10-35% of calories from protein. The authors disclose funding and employment ties to beef-industry organisations, so we do not rely on its conclusions about higher intakes.
Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20. doi:10.1186/s12970-017-0177-8 PubMed 28642676Source of the 1.4-2.0 g/kg/day range for most exercising people and the per-meal guidance of about 0.25 g/kg or 20-40 g.
Morton RW, Murphy KT, McKellar SR, et al. (2018). 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. British Journal of Sports Medicine, 52(6):376-384. doi:10.1136/bjsports-2017-097608 PubMed 28698222Source of the finding that, for resistance-training gains in fat-free mass, benefits plateau at about 1.6 g/kg/day (1.62 in the abstract). This is why 1.6 is our planning target for the exercise profile.
Witard OC, Hearris M, Morgan PT (2025). Protein Nutrition for Endurance Athletes: A Metabolic Focus on Promoting Recovery and Training Adaptation. Sports Medicine, 55(6):1361-1376. doi:10.1007/s40279-025-02203-8 PubMed 40117058A narrative review. States that about 1.5 g/kg/day is typical in endurance athletes, advocates about 1.8 g/kg/day, and notes needs may exceed 2.0 g/kg/day during carbohydrate-restricted training and on rest days.
Leidy HJ, Clifton PM, Astrup A, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6):1320S-1329S. doi:10.3945/ajcn.114.084038 PubMed 25926512Source of the 1.2-1.6 g/kg/day range for weight management and of the suggestion of at least about 25-30 g of protein per meal.
Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8):542-559. doi:10.1016/j.jamda.2013.05.021 PubMed 23867520For people over 65: at least 1.0-1.2 g/kg/day, at least 1.2 g/kg/day for those who exercise, 1.2-1.5 g/kg/day for most people with acute or chronic disease, and an exception for people with severe kidney disease (eGFR under 30) who may need to limit protein.
Deutz NE, Bauer JM, Barazzoni R, et al. (2014). Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition, 33(6):929-936. doi:10.1016/j.clnu.2014.04.007 PubMed 24814383Independently recommends at least 1.0-1.2 g/kg/day for healthy older people, and higher amounts for older people who are malnourished or ill.
Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15:10. doi:10.1186/s12970-018-0215-1 PubMed 29497353Concludes that to maximise anabolism, aim for about 0.4 g/kg per meal across at least four meals to reach at least 1.6 g/kg/day, and cites 2.2 g/kg/day as the upper daily intake reported in the literature (0.55 g/kg per meal over four meals).
Helms ER, Zinn C, Rowlands DS, Brown SR (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2):127-138. doi:10.1123/ijsnem.2013-0054 PubMed 24092765Concludes protein needs for energy-restricted, resistance-trained, lean athletes are likely 2.3-3.1 g per kg of fat-free mass. This applies to lean athletes in a hard cut, so this calculator deliberately does not extend it to the general public.
Teixeira Silva PR, Santos P, de Miranda Silva Nogueira PA, et al. (2026). Effects of High-Protein Diets on Renal Function and Body Composition in Adults Without Chronic Kidney Disease: A Systematic Review and Meta-Analysis of Randomised Trials. Diabetes, Obesity and Metabolism, 28(9):7672-7683. doi:10.1111/dom.70996 PubMed 42289790In adults without chronic kidney disease, high-protein diets raised eGFR versus control diets, and the authors caution this may reflect short-term haemodynamic adaptation because most studies used creatinine-based estimates. Long-term data are limited.
Kidney Disease: Improving Global Outcomes (KDIGO) CKD Work Group (2024). KDIGO 2024 Clinical Practice Guideline for the Evaluation and Management of Chronic Kidney Disease. Kidney International, 105(4S):S117-S314. doi:10.1016/j.kint.2023.10.018 PubMed 38490803The reference guideline for people with chronic kidney disease, who should follow their kidney team's advice on protein instead of a general calculator.
U.S. Department of Agriculture, Agricultural Research Service (2026). FoodData Central (SR Legacy). Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC ID 171477). fdc.nal.usda.gov. fdc.nal.usda.gov/food-details/171477/nutrientsUsed for the food comparison: 31 g of protein per 100 g of cooked skinless chicken breast.

Method version history

v1.0 (2026-09-29): First release. Five evidence-based profiles, age 65+ adjustment, per-meal guidance, calorie-share check against the AMDR, clinician screening.

Built by Zest & Squeeze Kitchen, a recipe site. Last reviewed September 29, 2026. The maths is covered by an automated test suite.

Free to embed

Add this calculator to your website

Copy the code below and paste it into any page or blog post that accepts HTML. It is free, needs no sign-up, and updates automatically when we review the underlying research.

Why add it to your site

Every range is tied to a published position statement or meta-analysis, and the numbered references travel with the tool, so your readers can check the science.
It shows ranges instead of one false-precision number, applies the older-adult and weight-loss adjustments the guidelines call for, and refuses to give personal numbers for pregnancy, kidney disease, or clinician-managed diets.
The math is covered by automated tests and the method is versioned and dated, so it stays current without you doing anything.
No sign-up, no email gate, no ads, and a clear not-medical-advice notice built in.

Get the embed code

Embed code (keep the source line, it lets readers check the method)

<iframe src="https://zestandsqueeze.com/embed/protein-calculator" title="Daily Protein Calculator by Zest & Squeeze" width="100%" height="900" style="border:0;max-width:760px;" loading="lazy" referrerpolicy="origin"></iframe>
<p style="font-size:13px;">Source: <a href="https://zestandsqueeze.com/tools/protein-calculator">Daily Protein Calculator</a> by <a href="https://zestandsqueeze.com">Zest &amp; Squeeze</a></p>

Optional: auto-resize script

The calculator grows when results appear. Paste this once per page, after the embed, so the frame resizes instead of showing a scrollbar. It only reacts to messages from zestandsqueeze.com.

<script>window.addEventListener("message",function(e){if(e.origin!=="https://zestandsqueeze.com"||!e.data||e.data.type!=="zs-embed-height")return;var f=document.querySelectorAll('iframe[src^="https://zestandsqueeze.com/embed/"]');for(var i=0;i<f.length;i++){if(f[i].contentWindow===e.source)f[i].style.height=e.data.height+"px";}});</script>

Preview: see how it looks on your page

Live preview of the embed at a typical content width.

Source: Daily Protein Calculator by Zest & Squeeze

By embedding, you agree to keep the source link visible. The tool is educational and not medical advice, and the embed says so. Questions or a custom size? Contact us.