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FREE TOOL · ISSN-BASED
Protein Calculator
Find out roughly how much protein you need each day. Enter your weight, choose your activity, and get a range in grams.
Daily range in gramsPer-meal guidelb or kg
In the app
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How it works
Daily protein = body weight (kg) × a factor. We use 0.8 g/kg (the RDA) for adults who are not regularly exercising, and 1.4–2.0 g/kg for people who exercise regularly, from the ISSN 2017 position stand. Pounds are converted at 1 lb = 0.4536 kg. If you exercise, your goal sets the range: general fitness 1.4–2.0 g/kg (ISSN), build muscle 1.6–2.2 g/kg (Morton et al. 2018), or fat loss 2.2 g/kg (the ProteinSnaps app's setting; the ISSN notes more protein may be needed in a calorie deficit).
FAQ
How much protein do I need a day?
The RDA for adults is 0.8 g of protein per kg of body weight per day. For people who exercise regularly, the International Society of Sports Nutrition (ISSN, 2017) recommends at minimum about 1.4–2.0 g per kg per day.
How much protein should I eat per meal?
The ISSN position stand gives a general recommendation of about 0.25 g of high-quality protein per kg of body weight per meal, or an absolute dose of 20–40 g.
Do I need more protein when trying to lose weight?
The ISSN notes that greater amounts than 1.4–2.0 g/kg may be needed for people restricting energy intake while trying to maintain lean mass. Talk to a dietitian about what is right for you.
Is this medical advice?
No. This calculator gives a general estimate for healthy adults. If you are pregnant, breastfeeding or have a medical condition such as kidney disease, speak to your doctor or a registered dietitian.
Source
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
- 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.
Disclaimer: general estimates for healthy adults, not medical advice. Results are not guaranteed.
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