By Coach Jeff Alagar, NASM Physique and Bodybuilding Coach and ISSA Certified Nutritionist. Updated November 2026.
Most active adults need 1.6 to 2.2 g of protein per kg of body weight a day to build or keep muscle, more than the 0.8 g/kg minimum for sedentary people. Split it across 3 to 5 meals.
How this protein calculator works
Ranges come from the International Society of Sports Nutrition position stand on protein and exercise: 0.8 to 1.0 g/kg for general health, 1.2 to 1.6 g/kg for endurance athletes and adults over 50, 1.6 to 2.2 g/kg for muscle gain, and 2.0 to 2.4 g/kg during a calorie deficit.
Per-meal targets assume an even split. Food equivalents use about 31 g of protein per 100 g of cooked chicken breast and 6 g per large egg.
Frequently asked questions
Can I eat too much protein?
For healthy kidneys, intakes up to about 3 g/kg have not shown harm in studies. If you have kidney disease, follow your doctor's advice.
Do I need protein powder?
No, but it is a convenient, cheap way to hit your target. One scoop of whey is about 24 g of protein.
What are cheap protein sources in the Philippines?
Eggs, canned tuna and sardines, chicken breast, tokwa (tofu), galunggong and other local fish, and munggo all give good protein for the price.
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These calculators give general estimates for healthy adults and are not medical advice. If you are pregnant, under 18, or have a medical condition, ask your doctor before changing your diet or training.
