Protein Intake Calculator
Find your optimal daily protein intake based on body weight, activity level, and fitness goal. Recommendations range from 0.8 to 2.2 g/kg following sports nutrition research.
About protein intake
Protein is essential for muscle repair, hormone production, and overall metabolic health. The RDA of 0.8 g/kg is the minimum to prevent deficiency, not the optimum. Active individuals and those building muscle typically need 1.6-2.2 g/kg. Older adults benefit from the higher end of this range to preserve lean mass. This calculator combines your weight, activity, and goals to estimate where you fit within the evidence-based range.
These tools are for educational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before changing your supplement or nutrition routine.