Nutrition
Protein Needs
Daily protein target by bodyweight, activity, and goal — with breakpoints from sedentary to athletic.
Protein Needs
Inputs
Results
Daily protein
1.6 g per kg
120 g
Per meal
Across 4 meals
30 g
Food equivalents (pick any one)
Cooked chicken breast
14.1 oz
Large eggs
20 eggs
Greek yogurt (plain, nonfat)
6.0 cups
How to use this
Protein is the macro most people underhit. The 0.8 g/kg RDA is a floor, not a target — active people, older adults, and anyone in a calorie deficit do better at 1.2–2.2 g/kg.
Split it across the day. The body seems to use protein most efficiently when delivered in 20–40 g doses every 3–5 hours rather than one giant serving at dinner.
Educational estimate only — not medical advice. Talk to your doctor about protein needs during pregnancy, lactation, or with kidney conditions.
Formula
daily_protein_g = weight_kg × g_per_kg_target
per_meal_g = daily_protein_g ÷ meals_per_day
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BMR & TDEE
Basal metabolic rate and total daily energy expenditure using the Mifflin-St Jeor equation + activity multiplier.
Daily Hydration
Water target by bodyweight, activity level, and climate — in ounces, cups, and liters.
Formula
daily_g = weight_kg × goal_g_per_kg