2026 Clinical Nutrition Standards โ€” RDA & Activity-Based

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Protein Calculator: Daily Protein Intake & RDA by Age

Determine optimal daily protein intake.

No personal biometric or dietary data is stored or transmitted

Core demographics & activity

ftin

Adds ~25 g/day each for tissue synthesis and milk production.

Used to show protein as a percentage of your energy budget (typically 10โ€“35%).

Macronutrient distribution

Daily protein goal
89.8 g

1.2 g/kg body weight. Ranges from 0.8โ€“2.0 g/kg by activity.

RDA benchmark

56 g/day

Minimum for men aged 35 to prevent deficiency (RDA of protein by age/sex). Your goal is the higher of this and your activity-based target.

Caloric contribution

18% of 2000 kcal

Protein provides 359.2 kcal (1 g protein = 4 kcal). Typically 10โ€“35% of total energy intake.

Macro distribution (percentage of calories)

Protein: 18%

Other: 82%

Updates in real time from your protein goal (1 g = 4 kcal) and total calories.

Optimal source mix

Aim for a mix of animal and plant-based proteins for essential amino acid profiles (e.g. soy, beans, lean beef, fish).

  • Skinless poultry (chicken, turkey)
  • Fish (salmon, cod, tuna)
  • Beans, lentils, chickpeas
  • Tofu, tempeh, edamame
  • Eggs
  • Greek yogurt, cottage cheese
  • Lean beef or pork (trimmed)
  • Nuts and seeds

What are proteins?

Proteins are building blocks of body tissue. They act as antibodies, enzymes, and messengers to maintain body processes. Twenty amino acids determine a protein's structure; nine are "essential" and must be obtained through diet. This protein calculator uses your weight, activity, and physiological state to estimate daily protein needs (RDA 0.8 g/kg baseline, up to 2.0 g/kg for very intense activity).

How much protein do I need?

The RDA is 0.8 g per kg body weight for sedentary adults (e.g. ~56 g/day for a 70 kg man). Active individuals and athletes often need 1.2โ€“2.0 g/kg for tissue repair and function. Pregnancy and lactation add ~25 g/day each. Use this protein calculator to get a daily protein goal and see it as a share of your total calories (typically 10โ€“35%).

Protein Calculator: Nitrogen Balance & Your Intake

Protein isn't one numberโ€”it's a range that depends on your weight, activity, and life stage. These insights explain why the RDA is a floor, why athletes need more, and how to use the calculator without overthinking.

Protein Intelligence

The Role of Proteins

โ€ขProteins support structure, immunity, and metabolismโ€”they're not just for muscle.
โ€ขThe calculator turns your weight and activity into a daily gram target so you can meet needs without guessing. Who it's for: anyone asking "how much protein do I need?" for general health, weight loss, or muscle gain.

Why the RDA Is a Floor, Not a Ceiling

โ€ขThe RDA (0.8 g/kg) is the minimum to prevent deficiency for sedentary adults.
โ€ขActive people, athletes, and those pregnant or lactating need more. The calculator scales from 0.8 to 2.0 g/kg and adds pregnancy/lactation bumpsโ€”your goal is the higher of the RDA and your activity-based target.

Amino Acid Architecture

โ€ขQuality matters: complete proteins supply all nine essential amino acids; others can be combined (e.g. beans + grains).
โ€ขUse the "Prioritize" list for higher-quality sources and the "Limit" list to cut back on processed or fried options.

Pro/Athlete Mode & Safe Zone

โ€ขTurn on Pro/Athlete Mode to set a custom protein target (e.g. per kg or per lb).
โ€ขThe Safe Zone indicator turns yellow above 2.5 g/kgโ€”a common upper bound; discuss higher intakes with a provider. The macro chart shows protein as a share of your total calories (1 g protein = 4 kcal).

Protein Calculator: Daily Protein Intake & RDA by Age

Free protein calculator: daily protein goal by weight and activity. How much protein to build muscle, daily protein intake for weight loss, protein requirements for pregnancy, RDA of protein by age. Client-side onlyโ€”no data sent.

What This Protein Calculator Does

Calculator Purpose & Outputs

  • What You'll Get:

    Daily Protein Goal: Grams per day (0.8โ€“2.0 g/kg by activity, plus ~25 g for pregnancy or lactation). Ranges from about 56 g (sedentary 70 kg adult) to 150+ g (very active or pregnancy).

    RDA Benchmark: Minimum to prevent deficiencyโ€”e.g. 56 g/day for men 19โ€“70+, 46 g for women (RDA of protein by age). Your goal is the higher of this and your activity-based target.

    Caloric Contribution: With total daily calories entered, protein is shown as a percentage (typically 10โ€“35% of energy).

    Optimal Source Mix: Prioritize list (skinless poultry, fish, beans, tofu, eggs) vs limit list (processed meats, fried meats).

    Privacy: No personal biometric or dietary data is stored or transmittedโ€”client-side only.

  • How Protein Is Calculated:

    Base: RDA 0.8 g/kg body weight. Activity: Sedentary 0.8, Light 1.0, Moderate 1.2, Very Active 1.5, Very Intense 2.0 g/kg. Pregnancy/Lactation: +25 g each. Daily goal = max(weight_kg ร— factor + pregnancy/lactation add, RDA by age/sex). RDA by age: 9โ€“13: 34 g; 14โ€“18 M: 52 g F: 46 g; 19+: M 56 g F 46 g.

  • Ideal Users:

    How much protein do I need to build muscle? Select Very Active or Very Intense for 1.5โ€“2.0 g/kg targets.

    Daily protein intake for weight loss: Enter total calories to see protein as % of intake; aim for 1.2โ€“1.6 g/kg to preserve muscle.

    Protein requirements for pregnancy: Use Pregnant or Lactating for +25 g each.

    RDA of protein by age: The tool shows the RDA minimum by your age and sex.

    Vegan/plant-based: Use the Prioritize list; aim for the upper range for digestibility.

  • Accuracy & Limitations:
    Targets are general guidelines, not medical advice. People with kidney disease or diabetes may need different intakesโ€”discuss with your provider.
This protein calculator gives a daily protein goal (grams) from body weight, activity level, and physiological state (pregnancy, lactation). It uses the RDA (0.8 g/kg) as a baseline and scales up to 2.0 g/kg for very intense activity. Outputs: daily protein goal, RDA benchmark by age/sex, caloric contribution (protein as % of total calories when you enter daily calories), and an optimal source mix. Pro/Athlete Mode supports a custom target (per kg or per lb) with a Safe Zone indicator and macro chart.

What Are Proteins? RDA, Essential Amino Acids & Sources

What Are Proteins?

  • Essential Amino Acids:
    Nine must come from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine. Animal and some plant proteins (soy, quinoa) are "complete"; other plant sources can be combined for a complete profile.
  • Protein and Health Conditions:
    Protein monitoring matters for kidney disease or diabetes. Is too much protein bad for my kidneys? For healthy adults, high intake is generally not harmful; those with kidney disease should follow provider guidance. This protein calculator is for education onlyโ€”not medical advice.
Proteins are building blocks of body tissue: they act as antibodies, enzymes, and messengers. Twenty amino acids determine a protein's structure; nine are "essential" and must come from diet. High-quality sources (eggs, fish, soy, quinoa) provide all nine; combining plant sources (e.g. beans + grains) can meet essential amino acid needs. This protein calculator gives a daily gram target so you can meet those needs by weight and activity.

Protein Calculator FAQ

? Is too much protein bad for my kidneys?

For healthy adults, high protein intake (e.g. 1.5โ€“2.0 g/kg) is generally not harmful to kidneys. People with existing kidney disease or reduced kidney function may need to limit protein; your provider or dietitian will advise. If you have kidney disease or diabetes, protein monitoring can be criticalโ€”discuss your intake with your healthcare team. This protein calculator gives general targets; it is not medical advice.

? How much protein for an athlete?

Athletes and very active people often need 1.6โ€“2.0 g per kg body weight for tissue repair, muscle synthesis, and recovery. The RDA (0.8 g/kg) is a minimum for sedentary adults. This protein calculator scales your target up to 2.0 g/kg when you select "Very Intense" (2+ hours of elevated heart rate or physical job + training). How much protein do I need to build muscle? Typically 1.6โ€“2.2 g/kg with adequate calories and resistance training.

? Can I get enough protein on a vegan diet?

Yes. Plant-based proteins (beans, lentils, tofu, tempeh, soy, quinoa, nuts, seeds) can meet daily needs. Combine complementary sources to get all nine essential amino acids (e.g. beans + grains). This protein calculator gives a daily gram target; use the "Prioritize" source list for options like beans, tofu, and legumes. Vegan athletes may aim for the upper end of the range (1.6โ€“2.0 g/kg) to account for digestibility.

? How much protein do I need to build muscle?

For muscle hypertrophy, aim for about 1.6โ€“2.2 g per kg body weight with adequate total calories and resistance training. The protein calculator scales from 0.8 g/kg (sedentary) to 2.0 g/kg (very intense). Select "Very Active" or "Very Intense" for muscle-building targets. Daily protein intake for weight loss should stay high (e.g. 1.2โ€“1.6 g/kg) to preserve muscle while in a deficit.

? What is daily protein intake for weight loss?

When losing weight, adequate protein helps preserve muscle. Aim for at least 1.2โ€“1.6 g per kg body weight (or ~25โ€“35% of calories). This protein calculator lets you enter total daily calories to see protein as a percentage of your energy budget (typically 10โ€“35%). Prioritize protein-rich foods and spread intake across meals.

? What are protein requirements for pregnancy?

Pregnancy increases protein needs for fetal and maternal tissue. Guidelines typically add about 25 g per day during pregnancy (and ~25 g for lactation). This protein calculator has a "Pregnant" and "Lactating" toggle that adds 25 g each to your activity-based target. Protein requirements for pregnancy vary by trimester; discuss with your provider or dietitian.

? What is the RDA of protein by age?

The RDA (Recommended Dietary Allowance) of protein by age and sex: ages 9โ€“13 about 34 g/day; 14โ€“18 about 52 g (male) or 46 g (female); 19โ€“70+ about 56 g (male) or 46 g (female). This protein calculator uses your age and sex to show the RDA benchmark and ensures your daily goal is at least this minimum.
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Fitness Reference Note

Informational Use: These calculations (BMI, Calories, etc.) are based on standard statistical formulas and are intended for general reference and goal-setting purposes only.

Consult Experts: This tool does not provide medical advice, diagnosis, or treatment. Results may not be accurate for athletes, pregnant individuals, or those with underlying health conditions.

Health Safety: Always consult with a healthcare professional or qualified trainer before beginning any new diet or intensive exercise program.

Privacy First: All calculations are performed locally in your browser. No health data is stored or transmitted to any server.

ยฉ 2026 CalcRegistry Reference Last Logic Update: JAN 2026Free Online Utility Tools