Protein Calculator
Protein is the nutrient that protects muscle when you diet and builds it when you train. Most people, especially those losing weight, eat too little. This tells you how much you actually need, based on your weight and goal.
How much you need
The official minimum to avoid deficiency is 0.8 g/kg, but that's a floor for sedentary people, not an optimum. For anyone active or trying to change their body, more is better, up to a point:12
- Losing fat: 1.6–2.2 g/kg, to protect muscle in a deficit.
- Building muscle: 1.6–2.2 g/kg; benefits plateau near 1.6 for most.
- General fitness: 1.2–1.6 g/kg.
- General health, sedentary: 0.8–1.0 g/kg.
- Over 65: at least 1.2 g/kg, since ageing muscle needs more.3
If you carry a lot of excess fat, the target is based on a leaner reference weight, so the number stays realistic.
Does high protein harm your kidneys?
For healthy people, no. That concern comes from advice for people who already have kidney disease. If your kidneys are healthy, these intakes are well tolerated. If you have kidney problems, check with your doctor first.
Common questions
Can I eat too much protein?
For healthy people, extra protein beyond your target isn't harmful, just unnecessary; the muscle benefit plateaus around 1.6 g/kg. It also displaces other foods, so there's little reason to go far above the range.
Do I need protein powder?
No, it's just convenient. You can hit any target with whole foods. Powder is a cheap, fast way to top up when real food falls short, nothing more.
Should I count protein from all foods or just meat?
All of it. Protein from dairy, eggs, pulses, grains and vegetables counts toward your total. Vegetarians simply need to plan a bit more to reach higher targets.
Want the full plan, not just a number?
Lean28 turns these numbers into a 28-day meal and workout plan, free.
Build my free planSources
- Morton RW, Murphy KT, McKellar SR, 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. Source
- Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138. Source
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-559. Source
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. Source
This calculator is general information, not medical advice, and its results are estimates for healthy adults. Speak to a doctor or registered dietitian before making significant changes, especially if you are pregnant or breastfeeding, under 18, or manage a medical condition.
