Find out exactly how much protein you need per day — personalized to your weight, activity level, and goal. Most adults need far more than the minimum 0.8g per kg of body weight*4, and this calculator shows your number in about 30 seconds.
Protein needs are anchored to body weight — this is the number everything else builds on.
Doesn't change your grams — the research is per-kg for everyone — but helps us tailor serving examples and content.
After 50, muscles respond less to protein — so your target goes up, not down.
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Based on published sports-nutrition research (ISSN 2017; Morton 2018; Schoenfeld & Aragon 2018; PROT-AGE 2013). Educational — not medical advice.
The RDA is 0.8 grams of protein per kilogram of body weight per day*4 — but that’s the minimum to prevent deficiency, not the amount for feeling and performing your best. The International Society of Sports Nutrition recommends 1.4–2.0g/kg for active adults*1, and research supports 1.6–2.2g/kg when you’re building muscle*2.
In everyday terms: a 155-lb (70 kg) person who trains regularly lands around 100–140g of protein per day. Your exact number depends on your goal — that’s what the calculator personalizes.
| Your goal | Daily protein target | Example @ 155 lb (70 kg) |
|---|---|---|
| General health (minimum) | 0.8g/kg · 0.36g/lb *4 | ~56g |
| Active lifestyle | 1.4–2.0g/kg · 0.6–0.9g/lb *1 | ~100–140g |
| Build muscle | 1.6–2.2g/kg · 0.7–1.0g/lb *2 | ~112–154g |
| Lose fat, keep muscle | 1.8–2.4g/kg · 0.8–1.1g/lb *1 | ~126–168g |
Starred figures (*1–*4) point to the numbered sources at the bottom of this page. Individual needs vary — consult a healthcare professional for medical conditions.
Your weight, age, and activity level — the inputs that actually drive protein needs. It takes about 30 seconds.
Build muscle, lose fat, or maintain. Each goal maps to a different evidence-based intake range.
A personalized daily protein target in grams — plus guidance on spreading it across your day.
Whole foods first: eggs (6g each), chicken breast (~31g per 100g), salmon (~25g), Greek yogurt (~10g per 100g), cottage cheese, lentils, and almonds. Plant-based? Legumes, tofu, and seeds get you there too.
The hard part isn’t knowing the foods — it’s hitting your target on busy days. That’s exactly why we built a coffee that pulls double duty.
OrganiiLand Protein Coffee blends real arabica with 22g of grass-fed whey and 4.5g of BCAAs — zero sugar, no sweeteners, ready in 15 seconds. That’s a fifth of most daily targets before you’ve left the house.
No — protein alone doesn’t build bulk. Muscle growth comes from progressive training plus a calorie surplus; protein simply gives your body the raw material to recover and adapt. For most people, eating enough protein makes you feel leaner, stay fuller, and recover faster between sessions.
Worried about “too much”? Research shows healthy adults handle higher-protein diets well.*1 Spread your intake across the day and you’re set.
30 seconds. Science-based. Personalized to your goal — and free.
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