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Protein Calculator: How Much Protein Do You Need?

Paul Hummel Last reviewed October 6, 2026 4 min read
Calculator

Calculate protein

Based on DGE (2017), ISSN (Jäger et al., 2017) and Morton et al. (2018).

Protein per day
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Main value = lower end of the range. Estimate for healthy adults.
Quick answer

Without exercise, the DGE recommends 0.8 g of protein per kg of body weight. For muscle gain, research supports 1.6 to 2.2 g/kg, and for resistance training in a calorie deficit the ISSN cites 2.3 to 3.1 g/kg.

How much protein per day? The values at a glance

How much protein makes sense depends mainly on your goal. The calculator uses four ranges from scientific societies and studies and scales them to your body weight:

GoalProtein per kg body weightSource
No exercise, age 19 to under 650.8 gDGE (2017)
No exercise, age 65+1.0 g (estimate)DGE (2017)
General exercise1.4–2.0 gJäger et al. (2017)
Muscle gain1.6–2.2 gMorton et al. (2018); Schoenfeld & Aragon (2018)
Resistance training in a calorie deficit2.3–3.1 gJäger et al. (2017)

Why 1.6 g/kg for muscle gain?

The meta-analysis by Morton et al. (2018) found that protein beyond a total intake of 1.62 g per kg of body weight per day produced no further resistance-training-induced gains in fat-free mass. The 95% confidence interval extends to 2.2 g/kg. That is why the calculator shows 1.6 g/kg as the main value for muscle gain and 2.2 g/kg as the upper bound.

More protein while dieting

According to the International Society of Sports Nutrition position stand (Jäger et al., 2017), 1.4 to 2.0 g/kg is sufficient for most exercising individuals. For resistance-trained people in hypocaloric periods, the ISSN cites higher intakes of 2.3 to 3.1 g/kg to maximize retention of lean mass. If you want to lose fat and keep muscle, choose “Fat loss + lifting”.

How much protein per meal?

Schoenfeld and Aragon (2018) recommend about 0.4 g of protein per kg of body weight per meal across at least four meals to reach a minimum of 1.6 g/kg per day. At the upper limit of 2.2 g/kg, that would mean up to 0.55 g/kg per meal. The calculator divides your daily target by the number of meals you choose.

These values apply to healthy adults. With kidney disease, during pregnancy or with other medical conditions, protein needs should be discussed with a doctor.

More free calculators

Macro calculatorCalories, protein, fat and carbs Calorie deficit calculatorDaily calories by goal date FFMI calculatorNatural limit and fat-free mass Body fat without measuringFrom height, weight and age

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Related questions

Sources

  1. Deutsche Gesellschaft für Ernährung (DGE) (2017). DGE aktuell 08/2017: Referenzwert für Protein. dge.de (PDF)
  2. Jäger, R., Kerksick, C. M., Campbell, B. I., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. JISSN, 14:20. DOI
  3. Morton, R. W., Murphy, K. T., McKellar, S. R., et al. (2018). 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, 52(6), 376–384. bjsm.bmj.com
  4. Schoenfeld, B. J. & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. JISSN, 15:10. DOI
This content is for general informational purposes only and is not a substitute for medical or nutritional advice. Results from equations are estimates and may vary individually.