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Protein calculator

The federal RDA (0.8 g/kg) is the minimum to prevent deficiency, not the optimum for an active adult. This calculator uses the ranges that the strongest evidence supports for muscle preservation, fat loss, and muscle building.

Your result

111 g protein / day

Working range: 95–127 g/day based on your weight and goal. Aim for the higher end during a calorie deficit or when training hard.

Practical translation: spread protein across 3–5 feedings of 25–40 g each. A palm-sized serving of meat/fish ≈ 25 g; a scoop of quality whey ≈ 24 g; 1 cup Greek yogurt ≈ 20 g; 4 large eggs ≈ 25 g.

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How much protein do you actually need?

The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg/day. That number was set to prevent deficiency in sedentary adults — it's not optimal for body composition, athletic performance, or maintaining lean mass while in a calorie deficit.

A widely-cited 2018 systematic review (Morton et al., Br J Sports Med) of 49 randomized trials found protein intake up to ~1.6 g/kg/day increased muscle and strength gains alongside resistance training. Phillips & Van Loon (2011) recommend 1.2–2.0 g/kg for athletes. Higher intakes have been studied safely up to 2.5 g/kg in healthy adults; renal function is not affected in people with normal kidney function.

When to aim high

  • Calorie deficit: 1.6–2.2 g/kg preserves more lean mass during fat loss.
  • Older adults (60+): aim 1.2 g/kg or higher to fight age-related muscle loss (sarcopenia).
  • Hypertrophy training: 1.6–2.4 g/kg with progressive overload.
  • Endurance athletes: 1.2–1.6 g/kg, with emphasis on post-session timing.

Timing and distribution

For muscle protein synthesis, distribution beats total. Three to five servings of 25–40 g spaced throughout the day stimulates synthesis more than the same total in one or two meals (Schoenfeld & Aragon, 2018). Practically: a palm-sized portion of meat/fish or a quality protein shake at each main meal.

Protein quality

Quality matters because amino acid profile drives synthesis. Animal proteins (whey, eggs, lean meats, fish, dairy) are complete and well-utilized. Plant proteins need more quantity and variety to match — soy, pea, and combinations of grains + legumes are workable; some single sources (rice, wheat) require pairing.

References

  • 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.
  • Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29(suppl 1):S29-38.
  • Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? JISSN. 2018;15:10.