How much protein you need depends on your body weight, how active you are and your goals. Get a personal daily target and a per-meal guide.
How this works
Daily protein is based on body weight in grams per kilogram:
- Basic needs (RDA): 0.8 g/kg
- Active or endurance training: 1.2–1.6 g/kg
- Building muscle: 1.6–2.2 g/kg
- Losing fat while keeping muscle: 1.6–2.4 g/kg
- Adults 65+: 1.0–1.2 g/kg
Ranges reflect position stands from the International Society of Sports Nutrition and research on older adults. People with kidney disease should follow their doctor’s advice on protein.
Results are estimates for general information only and are not medical advice. Talk to your doctor or a registered dietitian before making major changes to your diet or exercise, especially if you are pregnant or have a health condition.
