Protein Calculator

Research recommends 1.6-2.2 g per kg of body weight for muscle building. For a 180-lb (82 kg) person, that's 131-180 grams per day. More isn't necessarily better — most benefits plateau around 1.6 g/kg.

For healthy individuals, high protein intake (up to 2.2 g/kg) is safe. Very high intake (>3 g/kg) may stress kidneys in people with pre-existing kidney issues. For most people, the bigger concern is not getting enough protein.