How much protein do you need?
The right amount depends on your size and how you train, not a one-size number. Enter your weight and goal for a general daily range based on common nutrition guidance.
Free access to the Protein Calculator.
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Method & sources
Protein needs are expressed per kilogram of body weight. We multiply your weight by the published range for your goal: about 0.8 g/kg as the RDA baseline, 1.2–1.6 for an active lifestyle, 1.6–2.2 for building muscle or strength training, ~2.0–2.4 when dieting to preserve muscle, and 1.0–1.2 for adults 65+. These reflect sports-nutrition consensus - a general starting range, not a personal prescription.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. J Int Soc Sports Nutr. 2017;14:20.
- Morton RW, et al. A systematic review, meta-analysis… of protein supplementation on resistance training-induced gains. Br J Sports Med. 2018;52(6):376–384.
- Phillips SM, Van Loon LJC. Dietary protein for athletes. J Sports Sci. 2011;29(S1):S29–S38.
- National Academies (IOM). Dietary Reference Intakes - protein RDA 0.8 g/kg.
- Bauer J, et al. PROT-AGE: protein intake recommendations for older adults. J Am Med Dir Assoc. 2013;14(8):542–559.
Why protein scales with body weight.
Protein needs are usually expressed per kilogram of body weight because a 120-lb and a 220-lb person simply need different amounts. The official minimum to prevent deficiency (the RDA) is about 0.8 g/kg, but research on active people and those building muscle generally supports more - commonly 1.2 to 2.0 g/kg depending on training.
Spread it across the day
Most people absorb and use protein better when it is spread across meals rather than crammed into one - roughly 20 to 40 g per meal is a common practical target. Whole-food protein (eggs, dairy, meat, fish, legumes, tofu) does the heavy lifting; powders and supplements are just convenient top-ups.
What this tool isn't
It's a general starting estimate, not medical or dietitian advice tailored to you. If you have kidney concerns, are pregnant, or have specific medical needs, talk to a professional before changing your intake significantly.