Protein Intake Calculator
Estimate your daily protein requirement in grams from body weight, goal, and activity level.
Grounded in established dietary guidance, with clinical minimums for pregnancy/lactation and older adults, plus a serving-equivalent breakdown.
Your profile
kg
Decision guidance
- 0.8 g/kg/day is the essential minimum that prevents deficiency in a sedentary adult.
- For fat loss or muscle gain, ~1.6–2.2–2.4 g/kg is the commonly recommended range — higher protein preserves lean mass on a deficit and supports growth on a surplus.
- Activity matters: the more you train, the more you need. Very active people often aim near the top of the range.
- Older adults (65+) benefit from at least ~1.0–1.2 g/kg/day to help slow age-related muscle loss.
- Pregnancy / lactation raises the clinical minimum to roughly ≥1.7 g/kg/day.
Worked reference: a 70 kg adult maintaining weight needs about 56 g/day, while the same person in strength training would target roughly 84–119 g/day.
Data sources
Calculator.net — Protein Calculator · Examine — Optimal Protein Intake Guide · Mayo Clinic — Assessing protein needs for performance · Harvard Health — How much protein do you need every day?.
This is an estimate only. Individual needs vary; those with kidney or liver conditions should consult a clinician before a high-protein intake. All math runs in your browser.