Free protein calculator: daily protein needs in grams from body weight and activity, from the 0.8 g/kg RDA to 2.0 g/kg for athletes and muscle gain.
Protein is the building block of muscle, enzymes, and hormones, and your daily requirement depends mainly on body weight and activity level. The Recommended Dietary Allowance is just 0.8 g per kg, but that only prevents deficiency — active people, older adults, and anyone trying to build muscle usually need more.
This calculator turns your body weight into a practical daily protein target in grams. Use the slider to set your protein target between 0.8 and 2.0 g/kg — the reference below maps each range to your training frequency. The result shows your daily grams, grams per kilogram, the calories protein contributes, and a per-meal target split over four meals.
Protein needs are not one-size-fits-all. A 70 kg active person needs around 112 g per day, while an athlete training for muscle gain may need up to 140 g. The calculator uses evidence-based ranges from the ISSN and PROT-AGE guidelines.
Enter your weight and slide to your protein level — the daily target updates instantly.
It depends on body weight and activity. A sedentary adult needs about 0.8 g/kg, active people 1.2-1.6 g/kg, and athletes 1.6-2.0 g/kg. A 70 kg active person, for example, needs about 112 g per day.
0.8 g/kg is the RDA that prevents deficiency in sedentary adults. Active people, older adults, and anyone training for muscle gain usually need 1.2-2.0 g/kg to support recovery and muscle maintenance.
For healthy people, intakes up to about 2-2.5 g/kg are generally well tolerated. Extremely high intakes can add extra calories and strain kidneys in people with existing kidney disease, who should follow medical advice.
Yes. The PROT-AGE group recommends 1.0-1.2 g/kg for older adults to slow age-related muscle loss (sarcopenia) and support strength.
Lean meat, poultry, fish, eggs, dairy, soy, beans, lentils, nuts, and seeds. Spreading protein across 3-4 meals (about 25-40 g each) helps muscle building more than one large serving.
No. Whole foods can meet your needs; supplements are just a convenient way to hit a target, especially around training or when appetite is low.