Should protein be based on total or lean body weight?

For people near a healthy weight, total body weight works well. Those with higher body fat may get a better estimate using lean body mass or goal weight, to avoid overestimating needs.

Protein Calculator

Q: How much protein do I need per day?

The RDA is 0.36 g per pound (0.8 g/kg) to prevent deficiency, but active people and those losing weight benefit from more — roughly 0.7–1.0 g per pound (1.6–2.2 g/kg). A 160 lb active person targets about 112–160 g per day.

Q: Can too much protein be harmful?

For healthy people, high-protein diets are considered safe; intakes up to about 1 g per pound are well tolerated. Those with kidney disease should follow medical guidance, as protein needs are managed differently.

Find your daily protein target in grams based on your body weight and goal — from basic health to muscle gain.

Daily protein target

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Per meal (4 meals)

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Calories from protein

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Range

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How much protein, and why

Protein (g) = Body weight × grams-per-unit (goal-based)

Worked example

160 lb, fat-loss goal (0.7–1.0 g/lb): 112–160 g/day, midpoint about 136 g — roughly 34 g across four meals.

Protein targets by goal

Goal	g/lb	g/kg
Basic health (RDA)	0.36	0.8
General fitness	0.55–0.7	1.2–1.6
Fat loss / retention	0.7–1.0	1.6–2.2
Muscle gain	0.8–1.1	1.8–2.4

Protein does the most work of any macro: it preserves muscle when you're in a deficit, keeps you full, and has the highest thermic effect (your body burns more digesting it). Spreading it across meals (20–40 g each) modestly aids muscle synthesis. Fold your target into the macro calculator to set carbs and fat around it.

Frequently asked questions

How much protein do I need per day?

RDA 0.36 g/lb; active people 0.7–1.0 g/lb. A 160 lb active person: ~112–160 g.

Can too much protein be harmful?

Safe for healthy people up to ~1 g/lb; kidney disease needs medical guidance.

Total or lean body weight?

Total weight works near a healthy weight; use lean mass or goal weight if higher body fat.

Related calculators

Medical disclaimer: General guidance for healthy adults, not medical advice. People with kidney conditions or special medical needs should consult a doctor. Last reviewed: July 2026.