Protein Calculator
Enter your weight and choose how active you are to see a daily protein range in grams, based on grams of protein per kilogram of body weight.
Last updated November 2, 2026
Result
About 82 to 109 g of protein a day
| Measure | Value |
|---|---|
| Body weight | 150 lb |
| Daily protein | 82 to 109 g |
| Per meal (3 meals) | 27 to 36 g |
The 0.8 g per kg figure is the general adult guideline; higher ranges are commonly cited for active people and strength training. People with kidney disease or other conditions should ask a health professional. General estimate only, not medical advice. Talk to a qualified health professional about your own situation.
Show the work
Formula: Protein (g) = body weight (kg) × grams per kg for your activity level.
- You entered 150 lb, which is 68.04 kg.
- 68.04 kg × 1.2 g/kg = 82 g, and 68.04 kg × 1.6 g/kg = 109 g.
- Per meal (3 meals): 82 ÷ 3 = 27 g and 109 ÷ 3 = 36 g.
Result: About 82 to 109 g of protein a day
How the protein range is calculated
protein (g) = body weight (kg) × grams per kg
The general guideline for healthy adults is 0.8 grams of protein per kilogram of body weight per day. Sports nutrition sources commonly cite higher intakes of about 1.2 to 1.6 g/kg for regular exercise and 1.6 to 2.2 g/kg for strength training or building muscle. These ranges are used as presets here.
A 150 lb (68 kg) person needs about 54 g at the general guideline, 82 to 109 g when active, and 109 to 150 g when strength training. Pounds are converted to kilograms by multiplying by 0.4536. People with kidney disease, and some other conditions, may be advised to limit protein, so check with a health professional first.
See how we calculate for the formulas, sources and review schedule behind every calculator.
Also useful alongside this calculator: BMI Calculator, Ideal Weight Calculator and Pace Calculator.
This is an estimate, not medical advice
This calculator gives a general estimate from the published methods listed under Sources. It does not diagnose anything or replace advice from a doctor, dietitian or other qualified health professional, and individual needs differ. This page has not been reviewed by a medical professional.
Sources
Official and primary sources for the statements on this page. Their authors have not reviewed or endorsed this page.
- Morton RW, Murphy KT, McKellar SR, et al. 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 2018;52(6):376-384. Reports that extra protein gave no further resistance-training gain in fat-free mass beyond about 1.6 g per kg per day (1.62 in the abstract), with an upper 95% confidence limit of 2.2, the basis for the strength range of 1.6 to 2.2 g per kg
The general figure of 0.8 g per kg matches the US adult Recommended Dietary Allowance as reported in secondary sources, but we did not open the National Academies report itself. The 1.2 to 1.6 g per kg range for regular exercise is not taken from a source we could check; sports-nutrition position statements give somewhat different ranges.
How to use the Protein Calculator
- Choose units and enter your body weight.
- Select the activity or goal that fits you.
- Read the daily protein range in grams, then use Copy, Print or Share.
Worked example
A 150 lb person weighs 68.0 kg. With regular exercise (1.2 to 1.6 g/kg) that is 68.0 × 1.2 = 82 g to 68.0 × 1.6 = 109 g of protein per day.
| Activity or goal | Grams per kg | Protein per day |
|---|---|---|
| General adult guideline | 0.8 | 54 g |
| Active, regular exercise | 1.2 to 1.6 | 82 to 109 g |
| Strength training | 1.6 to 2.2 | 109 to 150 g |
Frequently asked questions
How much protein do I need per day?
The general adult guideline is 0.8 g per kg of body weight. Active people are often given higher ranges.
Is more protein always better?
No. Needs have an upper range, and very high intakes are not suitable for everyone. Ask a dietitian if you are unsure.
Should I use my goal weight or current weight?
This calculator uses your current body weight.
Does protein need change with age or pregnancy?
It can. Older adults, children and pregnant people have different needs, so use this only as a rough guide and ask a health professional.
Are my numbers stored or sent anywhere?
No. The calculation runs in your browser and nothing you enter is saved or uploaded.