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Protein intake calculator: grams a day by body weight and goal
Adults need at least 0.8 g of protein per kg of body weight a day (the RDA). Higher targets are common for specific goals: 1.2–1.6 g/kg has been proposed during active weight loss, and about 1.6 g/kg (up to 2.2) for people strength training.
Planning guidance, not medical advice · Updated 2026-10-20The bands, and where they come from
| Goal | g per kg a day | At 75 kg |
|---|---|---|
| Adult baseline (RDA, Institute of Medicine) | 0.8 | 60 g |
| Active weight loss, including on a GLP-1 (2025 joint advisory) | 1.2–1.6 | 90–120 g |
| Strength training (Morton 2018; ISSN 2017) | 1.6–2.2 | 120–165 g |
These are the same bands Protein Only offers as goal presets, each with its source in the app. Pick a band, enter your weight, and the calculator multiplies the two, rounding to the gram.
Tracking it
Protein Only is a protein tracker with one number on one dial. Set the goal from your weight, log by favorite, barcode or a photo estimate, and keep a streak. No calories, no account.
Sources
- Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. DOI 10.17226/10490. Read it. Quoted:
Recommended Dietary Allowance for protein in adults: 0.8 g/kg/day.
Accessed 2026-10-20. - Mozaffarian D, Agarwal M, Aggarwal M, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity (Silver Spring). 2025;33(8):1475-1503 (published online 30 May 2025). DOI 10.1002/oby.24336. Read it. Quoted:
Higher targets, such as 1.2–1.6 g/kg/day, have also been proposed during active weight reduction.
Accessed 2026-10-20. - 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. DOI 10.1136/bjsports-2017-097608. Read it. Quoted:
Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further gains in fat-free mass.
Accessed 2026-10-20. - Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. DOI 10.1186/s12970-017-0177-8. Read it. Quoted:
An overall daily protein intake in the range of 1.4-2.0 g/kg/day is sufficient for most exercising individuals to build and maintain muscle mass.
Accessed 2026-10-20.
Questions
How much protein do I need a day?
The adult RDA is 0.8 g per kg of body weight a day, a minimum to avoid deficiency rather than an optimum. Many goals call for more.
How much protein for building muscle?
A meta-analysis of resistance training studies found gains in fat-free mass levelled off at about 1.62 g/kg a day (95% CI 1.03–2.20). The ISSN position stand puts 1.4–2.0 g/kg as sufficient for most exercising people.
How much protein while losing weight?
During active weight reduction, targets of 1.2–1.6 g/kg a day have been proposed, including for people on GLP-1 medicines. Ask a dietitian for your number.
Related
- GLP-1 protein calculator
- Protein on Ozempic
- Protein on Wegovy
- Zepbound protein goal
- Protein on Mounjaro
- GLP-1 muscle loss and protein
- Guide: shot-week protein
One dial, one number
Track it in Protein Only
Set this number as your goal, log in two taps, and turn on GLP-1 mode to mark shot days and appetite. Protein Only flags a run of short days after a shot, and the monthly muscle-protection summary (Pro) puts shot-week days next to the rest. No calorie counting, no account; your log stays on your phone.