Find your daily protein target based on your body weight, activity level, and goal.
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Protein needs vary a lot more than the number on a nutrition label suggests, your goal and activity level change the target significantly, not just your body weight.
The official Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. That figure represents the minimum needed to prevent deficiency in a mostly sedentary adult, it is not necessarily the amount that supports muscle maintenance, athletic performance, or body composition goals.
This tool uses ranges commonly cited by sports nutrition researchers and organizations including the Academy of Nutrition and Dietetics, adjusted for your activity level and goal:
Research suggests protein synthesis responds better to intake spread across multiple meals (roughly 20-40g per meal, 3-4 times daily) rather than one large serving. This is a secondary consideration to hitting your total daily target, but worth keeping in mind if you're structuring meals around a specific goal.
Chicken, turkey, and lean beef (roughly 22-26g per 3oz cooked serving), fish like salmon and tuna (22-25g), eggs (6g each), Greek yogurt (15-20g per cup), and plant sources like lentils, tofu, and edamame all contribute meaningfully toward your daily total.
Use our Calorie & TDEE Calculator to set your overall daily calorie target, and our Macro Split Calculator to see how protein fits alongside carbs and fat for your goal.
Not necessarily, intakes beyond roughly 2.2 g/kg generally don't provide additional muscle-building benefit for most people and may simply displace other nutrients. There's a point of diminishing returns.
No, whole foods can meet most people's protein needs. Protein powder is a convenient supplement, not a requirement, particularly useful when time or appetite make whole-food sources harder to fit in.
Some research suggests slightly higher protein intakes may help offset age-related muscle loss (sarcopenia) in older adults, often in the 1.0-1.2 g/kg range even without a specific fitness goal.
For people with healthy kidney function, research hasn't shown high protein intake within these ranges to cause kidney damage. Those with existing kidney disease should follow their doctor's specific guidance.