Protein Intake Calculator
Your daily protein range from weight, training load and goal — from the 0.8 g/kg RDA floor up to athlete bands.
How to use
- Enter your weight in kilograms.
- Pick your activity level and goal.
- The recommended daily range appears in grams and g/kg.
Frequently asked questions
How much protein do I actually need?
The RDA for sedentary adults is 0.8 g per kg of body weight per day — a floor, not an optimum. Active people do better on 1.2–2.2 g/kg depending on training volume, and this calculator reflects those bands.
Why do athletes need more?
Training creates micro-damage in muscle and increases amino-acid turnover. Resistance and endurance athletes typically land at 1.4–2.0 g/kg; studies show improved recovery and lean mass retention up to around 2.2 g/kg.
Should I change protein when dieting?
Yes — during a calorie deficit, higher protein (roughly 1.6–2.4 g/kg) helps preserve lean muscle and increases satiety. That is why the “losing weight” goal raises the bottom of the range.
Is too much protein harmful?
For healthy kidneys, intakes up to about 2 g/kg long-term show no adverse effects in research. People with existing kidney disease should set targets with their physician — one more reason this tool stays informational.
Do I need protein immediately after training?
The “anabolic window” is wider than once believed — total daily protein and per-meal distribution (roughly 0.25–0.4 g/kg per meal) matter more than a 30-minute deadline.