Health
BMI, calorie & wellness calculators
Daily Protein Intake Calculator
How much protein you need per day depends on your goal and life stage, not a single figure — so this calculator gives you an evidence-based range. The RDA floor is 0.8 g per kg of bodyweight for a sedentary adult, but active people and those building muscle need more: 1.2–1.6 g/kg to maintain, 1.6–2.2 g/kg for muscle, and 1.2–2.2 g/kg on a fat-loss diet. For a 70 kg person that spans roughly 56 g (RDA) up to 154 g (muscle, top end). Older adults (65+) benefit from 1.0–1.2 g/kg or more to counter muscle loss, and pregnancy/lactation is elevated — that case needs a clinician. The tool also shows your daily target split into per-meal portions against the ≈ 0.4 g/kg muscle-protein-synthesis anchor. Enter your weight in kg or lb, pick your goal and population, and read off your daily protein. This is a fitness estimate, not medical or dietary advice.
RDA floor 0.8 g/kg; maintain 1.2–1.6; muscle 1.6–2.2; fat-loss 1.2–2.2
- Per-goal × per-population range, not a single number
- Daily target split per meal against the ≈ 0.4 g/kg MPS anchor
Frequently asked questions
What is the recommended daily protein intake?
The RDA is 0.8 g of protein per kg of bodyweight per day for a sedentary adult — a floor to prevent deficiency, not an optimum. Active people, lifters and older adults need more: 1.2–1.6 g/kg to maintain, 1.6–2.2 g/kg for muscle, and 1.0–1.2 g/kg or higher for older adults. This calculator gives the range for your goal and population rather than one figure.
How do I calculate my daily protein intake?
Multiply your bodyweight in kg by the g/kg for your goal. For maintenance use 1.2–1.6 g/kg, for muscle 1.6–2.2 g/kg. A 70 kg person maintaining would target about 84–112 g per day. If you carry higher body fat, base it on lean body mass instead. Then divide by your meals to get per-meal portions and aim for at least ≈ 0.4 g/kg per meal.