Estimate how much protein you need per day (g/day and g/kg body weight) by goal: sedentary, fitness, strength training, endurance, weight loss, or older adults. Also called a protein intake calculator, daily protein requirement calculator, or grams of protein calculator.
A protein calculator — also called a daily protein calculator, protein intake calculator, protein per day calculator, grams of protein per day calculator, protein per kg calculator, daily protein requirement calculator, daily protein consumption calculator, daily protein recommendation calculator, protein needs calculator, protein to weight calculator, USDA protein calculator, or how-much-protein-should-I-eat calculator — estimates your daily protein intake in grams per day (g/day) and grams per kilogram of body weight (g/kg) based on your weight, activity level, and goal (sedentary, general fitness, strength training, endurance, fat loss, older adult, or pregnancy).
Recommendations use ISSN (International Society of Sports Nutrition) 2017 Position Stand ranges, USDA 2020-2025 Dietary Guidelines, and Morton et al. (2018) meta-analysis on resistance-trained individuals. Common ranges: 0.8 g/kg for sedentary adults (RDA), 1.2-1.4 g/kg for endurance athletes, 1.6-2.2 g/kg for strength athletes, 2.0-2.4 g/kg during fat loss, and 1.0-1.2 g/kg for older adults to prevent sarcopenia.
Daily protein ranges are shown per kilogram and converted for a 70-kilogram adult.
| Profile | g/kg/day | 70kg adult | Notes |
|---|---|---|---|
| Adult RDA | 0.8 | 56 g | Baseline RDA |
| Endurance athlete | 1.2–1.4 | 84–98 g | Training support |
| Strength athlete | 1.6–2.2 | 112–154 g | Muscle gain |
| Fat loss | 2.0–2.4 | 140–168 g | Preserve lean mass |
| Older adult (65+) | 1.0–1.2 | 70–84 g | Age-related needs |
| Pregnancy | 1.1 | 77 g | Increased needs |
ISSN Position Stand 2017. Higher intakes for athletes and older adults (ESPEN).
A daily protein calculator estimates how many grams of protein to eat per day based on body weight and goal. The USDA RDA is 0.8 g/kg — the minimum to avoid deficiency — but the ISSN and ACSM recommend 1.6-2.2 g/kg for active adults to maximize muscle protein synthesis and recovery. Our protein calculator maps your goal (sedentary, general fitness, strength training, endurance, heavy strength, weight loss, or older adults) to evidence-based g/kg ranges and gives you per-meal splits and common food portion equivalents.
98 g/day
1.2–1.6 g/kg body weight · 18% of daily calories
| Pattern | Amount | Use case |
|---|---|---|
| 3 meals/day | 33 g | Standard 3 meals, no snacks |
| 4 meals/day | 24 g | 3 meals + 1 shake/snack |
| 5 meals/day | 20 g | Frequent small meals (athletes, recomposition) |
| # of 25 g servings | 3.9 | Approx. scoop of whey protein |
| # of 40 g servings | 2.4 | Large meal-sized protein portion (chicken breast 6 oz, salmon 8 oz) |
| Goal | g/kg/day | Your range |
|---|---|---|
| Sedentary (RDA minimum) | 0.8–1 | 56–70 g/day |
| General fitness (3-4x/wk) | 1.2–1.6 | 84–112 g/day |
| Strength / hypertrophy | 1.6–2.2 | 112–154 g/day |
| Endurance / cardio | 1.4–1.8 | 98–126 g/day |
| Heavy strength (powerlifting, strongman) | 2–2.5 | 140–175 g/day |
| Weight loss (preserve muscle) | 1.8–2.4 | 126–168 g/day |
| Older adults (60+) | 1–1.5 | 70–105 g/day |
Sources: ISSN position stand (2017); USDA Dietary Guidelines RDA of 0.8 g/kg; ACSM/AND protein recommendations; Helms et al. (2014) for physique athletes. Upper limits around 3.5 g/kg are generally safe in healthy adults without kidney disease but offer diminishing returns. Our protein calculator gives evidence-based ranges; consult a registered dietitian for individual advice, especially with kidney or liver disease.
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
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A daily protein calculator estimates how many grams of protein to eat per day based on body weight and goal. The USDA Recommended Daily Allowance (RDA) is 0.8 g/kg — the minimum to avoid deficiency. Active adults need more: ISSN recommends 1.6-2.2 g/kg for muscle protein synthesis. Our protein calculator maps your goal (sedentary RDA, general fitness, strength training, endurance, heavy strength, weight loss, or older adults) to evidence-based g/kg ranges and shows per-meal splits for 3, 4, or 5 meals plus food portion equivalents.
How it works
Our protein calculator estimates daily protein intake in grams per day and g/kg body weight, based on your goal (RDA, general fitness, strength, endurance, weight loss, or older adults).
Type your weight in lb or kg and your daily calorie target. The protein calculator converts weight to kg internally; the g/kg ranges (RDA, ISSN, etc.) all use kg.
Select from Sedentary (RDA minimum), General fitness, Strength / hypertrophy, Endurance, Heavy strength, Weight loss, or Older adults. Each goal maps to a specific g/kg range based on USDA, ISSN, or ACSM recommendations.
The protein calculator shows your daily protein target in grams and as a percentage of calories, plus per-meal splits for 3, 4, or 5 meals and counts of common food portions (25 g servings = whey scoop; 40 g servings = meal-sized chicken/salmon). It also shows the g/kg range for every goal so you can compare.
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