Protein calculator
How much protein you need depends mostly on your body weight, whether you train, and whether you are eating less to lose fat. Enter yours to get a daily range in grams and a per meal split.
to g a day
to g per kg of body weight, which is to g per lb.
Muscle growth needs a training stimulus. Without lifting, extra protein does little for muscle. Add strength training to use the higher range.
Based on your goal weight.
Where the ranges come from
All numbers are grams of protein per kg of body weight per day.
| Situation | Range | Source |
|---|---|---|
| Adults, little exercise | 0.8 to 1.0 | 0.8 is the RDA, a minimum to avoid deficiency |
| Losing weight without training | 1.2 to 1.6 | Leidy and others, 2015 |
| Cardio and sports | 1.2 to 2.0 | ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada, 2016 |
| Cardio and sports, losing weight | 1.6 to 2.4 | Same 2016 position, for energy restriction |
| Strength training | 1.6 to 2.2 | Morton and others, 2018 meta-analysis |
| Strength training in a calorie deficit | 1.8 to 2.7 | Helms and others, 2014, and later reviews |
| Age 65 and older | at least 1.0 to 1.2 | PROT-AGE study group, 2013 |
For lifters, the Morton meta-analysis found that gains in muscle level off around 1.6 g per kg on average, with 2.2 g per kg covering nearly everyone. Going above that is generally safe for healthy people but adds little for muscle.
Per meal, about 0.4 g per kg spread over at least four meals is a reasonable way to reach the daily total (Schoenfeld and Aragon, 2018). The total for the day matters more than exact timing.
Limits
These ranges come from studies on groups, so your ideal amount may differ. For people with a lot of body fat, body weight overstates need, so use a goal weight or lean mass. If you have kidney disease or another medical condition, ask your doctor before raising protein. This is not medical advice.
Questions
How much protein do I need to build muscle?
For most people who lift, 1.6 to 2.2 g per kg of body weight a day, about 0.7 to 1 g per lb. Training hard and eating enough calories matter as much as protein.
Is 1 gram of protein per pound too much?
It is at the top of the useful range for most lifters and higher than needed for many. It is a safe and easy rule for healthy people, but 0.7 g per lb gets most of the benefit.
Should I eat more protein when cutting?
Yes. In a calorie deficit, higher protein helps keep muscle and keeps you fuller. Lean lifters in a deficit often aim for 1.8 to 2.7 g per kg.
How much protein can the body absorb in one meal?
Your body absorbs nearly all of it. The question is how much it uses for muscle building at once. Around 0.4 g per kg per meal is a common target, but larger meals still count toward your daily total.
Does protein need change with age?
Older adults tend to need more, at least 1.0 to 1.2 g per kg, because muscle responds less to protein with age.
Hit the target every day
Marrow lets you set a protein target and log food against it, alongside your calorie and macro targets.
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