Protein Intake Calculator
Find a daily protein target based on your weight and how active you are.
–
Daily protein
- Daily range
- Per meal (4 meals)
- RDA minimum
- Calories from protein
- Work
Saved Calculations
Items you add are saved in this browser.
| Name | Calculation | Result | Remove |
|---|
How Much Protein Do You Need?
Protein (g/day) = body weight (kg) × grams per kg
The RDA for adults is 0.8 g per kg of body weight (National Academies). The American College of Sports Medicine and the International Society of Sports Nutrition suggest 1.2 to 2.0 g/kg for active people and those building muscle; many experts suggest 1.0 to 1.2 g/kg for older adults.
Worked Example
Tips
People with kidney disease or other conditions may need different amounts; ask your doctor or a registered dietitian. Spreading protein across meals helps muscle maintenance.