How to use the Protein Intake
- Enter your body weight, or lean body mass if you know it.
- Select your activity level and goal.
- Read the daily gram target and a suggested per-meal split.
- Use lean mass rather than total weight if body fat is high.
How the calculation works
The RDA of 0.8 g per kg prevents deficiency in sedentary adults. Evidence for active people supports 1.4 to 2.0 g per kg for muscle gain, and 1.8 to 2.7 g per kg during a calorie deficit — protein needs rise when energy is scarce precisely because it protects lean tissue from being catabolised for fuel. Endurance athletes sit around 1.2 to 1.6 g per kg to support repair rather than growth.
Distribution matters alongside total. Muscle protein synthesis responds to roughly 0.3 to 0.4 g per kg in a single sitting, so three or four spread doses stimulate it more effectively than the same total in one meal. Protein is also the most satiating macronutrient and carries the highest thermic effect, burning 20 to 30% of its own calories in digestion, which is why higher-protein diets tend to be easier to adhere to.
Sedentary 0.8 g/kg ; muscle gain 1.4–2.0 g/kg ; deficit 1.8–2.7 g/kg ; per meal ≈ 0.3–0.4 g/kgSource: International Society of Sports Nutrition position stand on protein and exercise; WHO/FAO protein requirement guidance for the RDA.
Worked example
An 88 kg man at roughly 22% body fat, in a deficit while lifting four times a week.
- Lean mass = 88 × 0.78 = 68.6 kg.
- Deficit target at 2.2 g per kg of body weight = 194 g.
- Using lean mass at 2.6 g/kg gives 178 g — the fairer figure at this body fat.
- Split across four meals: roughly 45 g each.
Around 180 to 195 g a day, best spread across four meals of about 45 g rather than concentrated in one or two.
Frequently asked questions
Is high protein bad for the kidneys?+
In people with healthy kidneys, controlled studies show no harm from intakes well above the RDA. Those with existing kidney disease should follow medical advice on protein limits.
Should I use body weight or lean mass?+
Lean mass is more accurate at higher body fat, since fat tissue has minimal protein needs. Below about 20% body fat the two give similar answers.
Does timing matter?+
Total daily intake matters most, but spreading it across three or four meals of 0.3 to 0.4 g per kg stimulates muscle protein synthesis more effectively than one large serving.
Why does protein need rise when dieting?+
In a deficit the body will break down muscle for energy. Higher protein, combined with resistance training, directs the loss toward fat instead.
Last reviewed August 31, 2026. We review this page whenever the underlying formula, tax year, published rate or standard changes.