# Protein calculator: grams a day and per meal, for any diet

Most active adults do well on 1.4 to 2.0 g of protein per kg of body weight a day, and about 1.6 g/kg covers most muscle-building needs. The minimum for sedentary adults is 0.8 g/kg. Split the total over three or four meals of roughly 25 to 40 g each.

## How it works

### The ranges

0.8 g/kg is the reference intake for adults. Position stands for active people suggest 1.4 to 2.0 g/kg, and a 2018 meta-analysis found gains in lean mass level off around 1.6 g/kg.

### Per meal

Spreading protein over three or four meals is a practical way to reach the total. The calculator divides your target by the meals you choose.

### Food that fits your diet

Vegetarian: paneer, Greek yogurt or hung curd, dal, chana, soy chunks. Vegan: tofu, tempeh, lentils, beans, seitan. With eggs or meat: eggs, chicken, fish.

## Questions

### Is more protein always better?

Above about 1.6 to 2.2 g/kg there is little extra benefit for muscle. People with kidney disease should follow their clinician's advice on protein.

### Can vegetarians and vegans hit these targets?

Yes. Plant and dairy foods carry less protein per serving, so include a protein anchor at every meal and a legume at lunch and dinner.

### Should I use my current weight or goal weight?

For people with a lot of weight to lose, using goal weight or height-based reference weight avoids overestimating the target.

### Do I need protein supplements?

No. Whole foods can meet these targets. Any supplement choice is personal and outside what this tool covers.

## Sources

- [Morton RW et al. Protein supplementation and resistance training: a systematic review and meta-analysis. Br J Sports Med 2018](https://pubmed.ncbi.nlm.nih.gov/28698222/)
- [Jäger R et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr 2017](https://pubmed.ncbi.nlm.nih.gov/28642676/)

Accurate as of November 12, 2026.

---

Canonical: https://revns.com/tools/protein-calculator
Index of everything: https://revns.com/llms.txt
revns gives training guidance, not medical advice.