Daily protein target by bodyweight, activity, and goal — with breakpoints from sedentary to athletic.
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
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.
daily_protein_g = weight_kg × g_per_kg_target
per_meal_g = daily_protein_g ÷ meals_per_day
Macros Split
Split daily calories into protein, carbs, and fat grams for cutting, maintaining, or bulking.
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.