How to use the Protein Calculator
- Enter your weight.
- Choose your activity and goal.
- Press “Calculate” to see your daily protein range.
Protein guidelines used
- Minimum for sedentary adults: 0.8 g per kg (the RDA).
- Regular exercise: 1.2–1.6 g per kg.
- Building muscle or losing fat while training: 1.6–2.2 g per kg.
- Older adults (65+): at least 1.0–1.2 g per kg is often recommended.
Spreading protein across meals
Dividing your protein across 3–5 meals of about 20–40 g each is a practical way to reach your target. Good sources include eggs, dairy, fish, chicken, lentils, beans, tofu and Greek yogurt.
Frequently asked questions
Can too much protein be harmful?
Intakes up to about 2.2 g/kg are considered safe for healthy adults. People with kidney disease should consult a doctor.
Should I use my current or goal weight?
If you have a lot of weight to lose, using your goal weight gives a more realistic target.