Protein Calculator

Find out how much protein you should eat per day.

Protein per day

123grams

Educational estimate — not medical advice.

Per meal (3 meals): 41g
Calories from protein: 494

Protein per day123

Health results are general estimates, not a diagnosis or a substitute for advice from a doctor or registered dietitian.

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How it works

The minimum recommended intake for adults is 0.8 g of protein per kg of body weight. Research suggests 1.6–2.2 g/kg for people building muscle or losing fat.

Formula

Protein (g) = weight (kg) × grams per kg

Example

A 170 lb (77 kg) person building muscle needs about 123 g of protein per day.

Assumptions & limitations

Based on population formulas that may not fit athletes, pregnancy, children or medical conditions.

Frequently asked questions

Can I eat too much protein?

Healthy people tolerate high intakes well, but people with kidney disease should follow medical advice.