Protein Calculator
Enter your weight and goal to get a daily protein target in grams, from the basic RDA up to the higher intakes used for training and preserving muscle with age.
Spread protein across meals. Anchor each meal around a protein source to make the target easy.
How much protein you need
The RDA is 0.8 g per kg of body weight to prevent deficiency. People who train, are cutting calories, or want to preserve muscle do better higher:
Sedentary: 0.8 g/kg
Active: 1.2-1.6 g/kg
Building muscle: 1.6-2.2 g/kg
Age 65+: 1.0-1.2 g/kg
Source: RDA (IOM); sports nutrition position stands (ISSN, ACSM).
Frequently asked questions
How much protein do I actually need?
The RDA is 0.8 g per kg to avoid deficiency. Active people and those building muscle do better around 1.2 to 2.2 g per kg, and adults 65+ benefit from 1.0 to 1.2 g per kg to preserve muscle.
Is protein more important in menopause?
Muscle is easier to lose with age and hormonal change, so adequate protein plus resistance training helps protect it. That is why we cross-link the menopause planner.
Can I eat too much protein?
For healthy kidneys, higher protein intakes in these ranges are generally safe. People with kidney disease should follow medical advice.
Per kg of body weight or lean mass?
Body weight is the simple default here. When cutting with a known body fat percentage, some use grams per kg of lean mass instead.
Medical disclaimer: This calculator is for general information and education only. It is an estimate, not medical advice, diagnosis or treatment. Always talk to your doctor or midwife about your health and any decisions.