Protein Intake Calculator
Recommended daily protein intake based on body weight and activity.
years
Worth Knowing
General guidelines put protein around 0.8 g per kg of body weight for sedentary adults, but that figure is the minimum to prevent deficiency, not the amount that supports muscle — active people and those in a calorie deficit typically do better at 1.6–2.2 g per kg. Spreading intake across the day in meals of 20–40 g is more effective for muscle protein synthesis than eating the same total in one or two large servings.
How to Use
- Enter Gender into the first field of the Protein Intake Calculator.
- Fill in the rest: Age, Weight, Activity level.
- Your result appears instantly as you type — there's no submit button or page reload.