How much protein do you need per day?
Active adults need 1.6–2.2 g per kg of body weight — a 70 kg person needs 112–154 g a day.
This calculator turns your weight and goal into a daily range and a per-meal target.
Sedentary adults need less: the minimum is 0.8 g per kg.
This range estimates training needs for healthy adults doing resistance exercise.
Individual needs vary.
Protein 1.6–2.2 g/kg body weight per day (sports nutrition consensus); minimum 0.8 g/kg/day (RDA for sedentary adults).
These are estimates for general information only, not medical advice.
Check a training-oriented daily range before planning meals.
Protein can support muscle retention; it cannot guarantee that every lost kilogram is fat.
Compare a typical day of eating with your planning range.
Your goal changes the guidance; your weight determines the same numerical range.
Divide the daily range across three meals, with rounded values for each meal.
Calculations run in your browser, without an account or uploading fitness inputs.
Multiply body weight in kilograms by 1.6 and 2.2 for the daily planning range.
Round each daily endpoint, then divide by three and round again for the per-meal display.
Convert pounds to kilograms by dividing by 2.20462.
The RDA reference multiplies body weight in kilograms by 0.8.
Morton and colleagues studied protein supplementation alongside resistance training in healthy adults.
Their 2018 analysis estimated a lean-mass response plateau near 1.6 g/kg/day.
The upper confidence bound was about 2.2 g/kg/day. Individual protein requirements vary.
The analysis did not show further average gains beyond its estimated breakpoint.
That finding does not establish a safety limit or predict every individual response.
The RDA is a population reference. Discuss individual needs and safety with a qualified professional.
Training, age, health, and dietary circumstances can change the guidance you need.
This calculator uses a training-planning range; it does not prescribe protein for every active adult.
For kidney disease, follow individual professional advice about protein.
How much protein do you need per day?
Active adults need 1.6–2.2 g per kg of body weight — a 70 kg person needs 112–154 g a day.
This calculator turns your weight and goal into a daily range and a per-meal target.
Sedentary adults need less: the minimum is 0.8 g per kg.
No.
The Morton analysis found no further average training benefit beyond its estimated breakpoint.
Individual needs still vary.
No.
Food can supply protein, and protein powder is optional.
More is not always suitable.
Ask a healthcare professional about your needs, especially when you have a medical condition.
If you have kidney disease, follow your doctor's advice.
This calculator does not give a protein number for kidney disease.
WorkoutPlanMaker is built by an independent maker, not a clinic.
Calculations use published formulas (Mifflin-St Jeor 1990 for BMR,
U.S. Navy method for body fat,
WHO ranges for BMI).
Results are estimates for general information only, not medical advice.
Talk to a healthcare professional before starting a new diet or exercise program.
