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General guideline: 0.8g/kg for sedentary adults (RDA); 1.2–2.0g/kg for active individuals. For muscle building: 1.6–2.2g/kg body weight. High protein during fat loss (2.0–2.4g/kg) preserves muscle mass. Protein has 4 kcal/gram. Sources: meat, eggs, dairy, legumes, tofu. Spreading intake across 3–5 meals may optimize muscle protein synthesis better than one large serving.
Daily protein from body weight and a grams-per-kg factor (activity and goals vary).
Approx. daily protein
123 g