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How much protein do I need when lifting?
A practical, non-diagnostic way to plan protein around lifting, track it consistently and adjust with a qualified professional when needed.
Short answer
Many exercising adults use a broad planning range of roughly 1.4–2.0 grams of protein per kilogram of body weight per day. Your health, goals, diet and clinician or dietitian’s advice take priority over a general estimate.
Treat the range as a starting point
A calculator cannot account for every health condition, food preference or training phase. Use the result as a planning reference, not a prescription.
Make the target practical
Spreading protein across meals can be easier than trying to reach the full amount at night. Track the food you actually eat so the target can be compared with your routine.
Get individual advice when it matters
If you have kidney disease, another medical condition, are pregnant, or have a history of disordered eating, follow advice from your qualified health professional instead of a general calculator.
Reviewed 6 October 2026 · educational information only, not medical advice.
Private by default · no account required to read · health pages are educational, not medical advice.