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Most active adults need 1.6–2.2 g of protein per kg of body weight — about 0.7–1 g per pound. That is roughly 105–145 g for a 150 lb (68 kg) person. Use 1.8–2.4 g/kg in a fat-loss phase to protect muscle. The calculator below gives your exact number.
Last reviewed: September 2026 · How we calculate results · Editorial policy
The calculation is deliberately simple and transparent: protein needs scale with body weight, expressed as grams per kilogram (g/kg). Your goal and activity level select the evidence-based range, and your weight sets the final number:
The ranges this calculator uses come from position stands and meta-analyses of protein requirements for active people: 1.6–2.2 g/kg for building muscle, 1.8–2.4 g/kg for preserving muscle in a calorie deficit, and 1.2–2.0 g/kg scaled by activity for maintenance. The official RDA of 0.8 g/kg is a minimum to prevent deficiency in sedentary people — not an optimal intake if you train.
A 75 kg (165 lb) woman, moderately active, goal = lose fat → 2.0 g/kg:
75 × 2.0 = 150 g protein per day = ~37 g per meal × 4 meals = 600 kcal from protein
For a quick reference, here are calculated targets for moderately active adults (fat loss assumes a cutting phase with resistance training):
| Body weight | Maintain | Build muscle | Lose fat |
|---|---|---|---|
| 50 kg (110 lbs) | 80 g | 90 g | 100 g |
| 60 kg (132 lbs) | 96 g | 108 g | 120 g |
| 70 kg (154 lbs) | 112 g | 126 g | 140 g |
| 80 kg (176 lbs) | 128 g | 144 g | 160 g |
| 90 kg (198 lbs) | 144 g | 162 g | 180 g |
Muscle protein synthesis runs at a finite rate — training provides the stimulus, protein provides the material, and eating beyond 1.6–2.2 g/kg does not speed it up. What extra protein does do is help when you are in a surplus you want to keep lean, and it keeps you consistent when whole-food appetite is low.
Calories decide whether weight goes up; your TDEE plus a 250–500 calorie surplus is the base, and this calculator's muscle-gain setting covers the protein layer on top.
In a deficit, protein is the macro that protects the tissue you are dieting to reveal. It is also the most satiating macro per calorie, which matters when you are eating less. Evidence supports pushing to the top of the range while cutting — our calculator uses up to 2.4 g/kg for men and caps slightly lower for women, whose average lean-mass fraction is smaller.
Set the deficit itself with the Calorie Deficit Calculator, and see what 150 g of protein a day looks like in real food.
For people with healthy kidneys, long-term trials at 2.2–2.4 g/kg have found no harm to kidney function, bone density, or blood markers. The kidney-damage concern traces to studies on people who already had kidney disease. Two practical ceilings do exist: protein crowds out other foods if taken to extremes, and protein above ~2.4 g/kg adds cost and fullness with no additional benefit — muscle protein synthesis simply plateaus.
| Food | Serving | Protein |
|---|---|---|
| Chicken breast (grilled) | 200 g | ~62 g |
| Canned tuna (in water) | 1 can (140 g drained) | ~34 g |
| Salmon (baked) | 150 g | ~30 g |
| Lean beef (5% fat) | 150 g | ~39 g |
| Greek yogurt (0%) | 200 g | ~20 g |
| Cottage cheese | 200 g | ~24 g |
| Eggs | 3 large | ~18 g |
| Lentils (cooked) | 200 g | ~18 g |
| Tempeh | 150 g | ~24 g |
| Whey protein | 1 scoop (30 g) | ~24 g |
Protein is set first; carbohydrates and fat fill the remaining calories based on preference and performance needs. The Macro Calculator does that split for your calorie target, and how many calories you should eat covers the total budget itself.