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Protein Intake Calculator
Protein needs depend on body weight, activity and goals. This calculator turns published grams-per-kilogram ranges into a daily range for you, with the reasoning shown.
Your result
Fill in the form and choose Calculate. Results appear here and never leave your browser.
Estimates are educational. They do not diagnose any condition and do not establish eligibility for any medication. A licensed provider decides what is appropriate for you. Explore programs.
How it works
- RDA baseline: 0.8 g/kg per day (National Academies), extended to 1.0 g/kg for maintenance with little exercise.
- Active adults, maintenance: 1.2 to 1.6 g/kg per day.
- Weight management: 1.2 to 1.6 g/kg per day (Leidy and colleagues, 2015).
- Muscle building: 1.6 to 2.2 g/kg per day (ISSN 2017; Morton 2018).
Daily protein (g) = weight (kg) × g/kg range
Limitations
- Ranges use total body weight, which can overstate needs at high body weight.
- Spreading protein across 3 to 4 meals of about 20 to 40 g is commonly suggested.
- Kidney or liver disease, pregnancy, breastfeeding and older age change needs; follow your care team.
Sources
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005) | National Academies
- Jäger R et al. ISSN Position Stand: protein and exercise. JISSN 2017 | PMC
- Morton RW et al. Protein supplementation and resistance training-induced gains: meta-analysis. Br J Sports Med 2018
- Leidy HJ et al. The role of protein in weight loss and maintenance. Am J Clin Nutr 2015 | PubMed
Is 0.8 g/kg enough protein?
It prevents deficiency in most healthy adults. Active and older adults often do better at 1.2 to 1.6 g/kg.
Should I use my current weight or my goal weight?
The research ranges use current body weight. If your current weight is much higher than your goal, using goal or adjusted weight is reasonable to discuss with a dietitian.
Does it matter when I eat protein?
Total daily intake matters most. Spreading it across meals is a practical way to reach your target.
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