How do I calculate how much protein I need daily?

November 2, 2025 •

3 min read

The average healthy adult needs a minimum of 0.8 grams of protein per kilogram of body weight, but your ideal amount varies widely based on several factors. This guide will show you how to calculate how much protein I need daily to meet your specific health and fitness goals.

Quick Summary

This guide provides step-by-step instructions for calculating daily protein requirements based on body weight, activity level, and specific goals like muscle gain or fat loss. It also covers common dietary factors and high-protein food sources.

Key Points

RDA is a Minimum, Not Optimal: The standard 0.8 g/kg is the baseline to prevent deficiency, but most people, especially active individuals, need more.
Activity Level is Key: Sedentary individuals require less protein (0.8-1.0 g/kg), while athletes and intensely active people need significantly more (1.6-2.2 g/kg) to support muscle repair and growth.
Goals Drive Intake: Your daily protein target should align with your objective; higher intake supports muscle gain and fat loss, while moderate intake maintains health.
Distribute Protein Throughout the Day: Spreading protein evenly across meals (20-30g per meal) optimizes muscle protein synthesis and keeps you feeling full longer.
Consider Protein Quality: While animal proteins are complete, a varied plant-based diet can also provide all essential amino acids by combining sources like beans and grains.
Listen to Your Body: Be aware of signs of both deficiency (fatigue, muscle loss) and excess intake (digestive issues, dehydration) and adjust your diet accordingly.

Determining Your Daily Protein Needs

Your individual protein requirement is not a one-size-fits-all number. It depends on factors such as your body weight, activity level, age, and specific fitness goals. Following a simple, weight-based formula is the most common and effective way to get a personalized starting point for your daily intake.

The Basic Calculation: Start with the RDA

The Recommended Dietary Allowance (RDA) is the minimum amount of a nutrient needed to meet basic nutritional requirements and prevent deficiency. For sedentary, healthy adults, the RDA for protein is:

0.8 grams of protein per kilogram of body weight
0.36 grams of protein per pound of body weight

To calculate your minimum intake, follow these steps:

Find your weight in kilograms: If you weigh in pounds, divide your weight by 2.2.
Multiply by 0.8: For example, a 70 kg (154 lb) person needs at least 56 grams of protein daily (70 kg x 0.8).

Keep in mind that the RDA is a baseline to prevent deficiency, not an optimal target for active individuals or those with specific goals.

Adjusting for Activity Level and Goals

Your protein needs increase significantly with physical activity. Intense exercise, especially resistance training, creates microscopic tears in muscle fibers that require protein's amino acids for repair and growth.

Sedentary to Minimally Active: 0.8–1.0 g/kg (e.g., occasional walks)
Moderately Active: 1.2–1.6 g/kg (e.g., exercising 3-5 times per week)
Intensely Active / Athletes: 1.6–2.2 g/kg (e.g., daily intense training)

Your dietary goal also plays a major role:

Muscle Gain: For those focused on building muscle, the recommended range is 1.6 to 2.2 grams per kilogram of body weight. Some advanced athletes may benefit from intakes even higher, up to 2.5 g/kg.
Weight Loss: A higher protein intake of 1.6 to 2.4 grams per kilogram helps preserve lean muscle mass during a calorie deficit. Protein also increases satiety, which can help manage hunger.

Example Calculations by Goal

Let's apply these formulas to a 75 kg (approx. 165 lbs) person with different goals:

Sedentary (Minimum RDA): 75 kg x 0.8 g/kg = 60 grams per day
Moderate Activity (Maintenance): 75 kg x 1.4 g/kg = 105 grams per day
Muscle Gain (Athletic): 75 kg x 1.8 g/kg = 135 grams per day
Weight Loss (Higher End): 75 kg x 2.0 g/kg = 150 grams per day

Comparing Protein Sources: Animal vs. Plant

Protein quality is also a consideration. Animal products are considered complete proteins, containing all nine essential amino acids. While many plant-based proteins are incomplete, they can provide all essential amino acids when combined throughout the day.


Feature	Animal Protein	Plant Protein
Completeness	Complete (all 9 essential amino acids)	Often incomplete, but complete versions exist (e.g., soy, quinoa)
Best Sources	Chicken breast, salmon, eggs, whey protein, Greek yogurt	Lentils, chickpeas, tofu, edamame, nuts, seeds, quinoa
Other Nutrients	Often high in B vitamins, iron, and zinc	High in fiber, vitamins, and minerals
Satiety	Highly satiating	Also increases satiety due to fiber content

Potential Risks and Signs of Deficiency

Consuming too much or too little protein can pose health risks. For healthy individuals, a long-term high protein intake of over 2 grams per kilogram of body weight per day can potentially strain the kidneys, cause digestive issues, and lead to dehydration. Conversely, protein deficiency can manifest in symptoms like hair loss, muscle weakness, fatigue, and swelling (edema).

How to Distribute Your Intake

Instead of consuming all your protein in one large meal, distributing your intake across several meals is more effective for maximizing muscle protein synthesis. Aim for 20–30 grams of high-quality protein per meal and consider protein-rich snacks if needed to meet your daily target.

Conclusion

Calculating your daily protein needs is a straightforward process that becomes more personalized as you consider your activity level and goals. Start with the basic RDA and then adjust based on whether you are moderately active, aiming for muscle gain, or pursuing fat loss. By distributing your intake throughout the day from a variety of sources, you can effectively meet your needs, support your fitness goals, and maintain overall health. Consulting a dietitian is recommended for those with specific health conditions or advanced athletic requirements.

Learn more about the science behind protein requirements at Examine.com

Frequently Asked Questions

For weight loss, a daily intake of 1.6 to 2.4 grams of protein per kilogram of body weight is recommended. This helps preserve lean muscle mass during a calorie deficit and increases satiety to reduce hunger.

Yes, if you're looking to build muscle, you need more protein than a sedentary person. An intake of 1.6 to 2.2 grams per kilogram of body weight is generally recommended to support muscle repair and growth, especially when combined with resistance training.

For healthy individuals, consuming up to 2 grams per kilogram of body weight is generally safe. However, excessive long-term intake, particularly above 2.5 g/kg, can strain the kidneys, lead to digestive issues, and cause dehydration.

A simple way is to use a calculator based on your weight and activity level. First, convert your weight in pounds to kilograms (divide by 2.2). Then multiply that number by the appropriate factor for your activity level or goal.

Excellent sources of protein include lean meats (chicken, beef), fish (salmon, tuna), dairy (Greek yogurt, cottage cheese), eggs, legumes (lentils, beans), and soy products (tofu, tempeh).

Aim for a consistent protein intake at each meal. Distributing your protein evenly, for example, consuming 20–30 grams per meal, is more effective for muscle protein synthesis and helps with satiety.

Common signs of protein deficiency include fatigue, hair loss, brittle nails, muscle weakness and loss, a compromised immune system, and swelling in the legs or ankles.