Protein Calculator
Estimate how many grams of protein you should eat each day to support muscle maintenance, recovery, and overall health — based on body weight, activity level, and population guidelines from the ISSN and ACSM.
Your Result
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| Result | What it means? |
|---|---|
| < 0.8 g/kg | Below RDA Protein intake is below the U.S. Recommended Dietary Allowance. Sedentary adults at this level risk gradual lean-mass loss over time. |
| 0.8 – 1.0 g/kg | At RDA floor Protein intake meets the basic RDA of 0.8 g/kg. Adequate for sedentary adults but generally insufficient for active individuals. |
| 1.0 – 1.2 g/kg | Moderate intake Protein intake supports general activity and light training. Suitable for most active adults who are not actively building muscle. |
| 1.2 – 1.6 g/kg | Athletic intake Protein intake is in the range recommended for hypertrophy, strength sports, and active fat-loss phases. Aligned with ISSN guidance. |
| ≥ 1.6 g/kg | High intake Protein intake is at the upper end of ISSN recommendations. Common for endurance athletes during heavy training blocks or strength athletes in caloric deficit. |
| — | No data Enter your age, height, weight, gender, and activity level to see your daily protein target. |
Daily Protein Formula
Protein/day = weight (kg) × activity-based ratio
Daily protein grams = body weight (kg) × activity-based ratio. The ratio scales from 0.8 g/kg (sedentary, RDA) up to 1.8 g/kg (very intense activity).
- The U.S. Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg of body weight per day for adults — the floor for sedentary populations.
- The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g/kg for active adults building muscle or training intensely.
- Per-kg targets are preferred over percent-of-calories because they scale with lean body mass, not with total energy intake.
This calculator provides an estimate of your daily protein target based on body weight and activity level. Individual needs vary with training phase, age, lean body mass, and health conditions. Consult a registered dietitian for personalized advice.
- U.S. Institute of Medicine — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- International Society of Sports Nutrition (ISSN) — Position stand on protein and exercise (2017)
- Mifflin M.D. et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals