Protein by weight & activity

Protein Calculator: Daily Protein Intake & RDA by Age

Determine optimal daily protein intake.

No personal data leaves your browserโ€”estimates only.

01

Demographics & activity

ftin
BMI context

BMI 23.7 from height and weight. High g/kg targets merit clinician input for some body compositions.

Adds ~25 g/day each where applicable.

Shows protein as a share of energy (often 10โ€“35%).

02

Targets & mix

Daily protein goal
89.8 g

1.2 g/kg ยท activity-scaled 0.8โ€“2.0 g/kg

RDA benchmark

56 g/day

Minimum for men at age 35. Your goal is the higher of this and the activity-based target.

Caloric share

18% of 2000 kcal

Protein โ‰ˆ 359.2 kcal (4 kcal/g).

Macro slice (by calories)

Protein 18%

Other 82%

Source mix

Blend animal and plant proteins for amino acid coverage.

  • 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 build tissue and act as enzymes and messengers. Nine amino acids are essential in the diet. This tool scales weight, activity, and state to a daily gram target (RDA floor, up to ~2 g/kg for very intense activity).

How much do I need?

Sedentary adults often cite ~0.8 g/kg; active people may use 1.2โ€“2.0 g/kg. Pregnancy and lactation add ~25 g/day each. Compare your goal to total calories (commonly 10โ€“35% from protein).

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. If you enter total daily calories, you also see protein as a share of that full day, whether you are near maintenance or eating in a deficit.

Protein Intelligence

The Role of Proteins

Proteins support structure, immunity, and metabolismโ€”they're not just for muscle.
The 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

The RDA (0.8 g/kg) is the minimum to prevent deficiency for sedentary adults.
Active 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

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

Pro/Athlete Mode & Safe Zone

Turn on Pro/Athlete Mode to set a custom protein target (e.g. per kg or per lb).
The 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). With total daily calories filled in, that percentage reflects your full energy budget for the day.

Protein Calculator: Daily Protein Intake & RDA by Age

Free protein calculator: daily protein goal by weight and activity. How much protein to build muscle, intake for weight loss or pregnancy, RDA by age. Add total calories to see protein as a share of maintenance or deficit goals.

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).

  • 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.

    Already have a calorie target: Enter total daily calories to see whether your protein goal lines up with maintenance, a deficit, or a surplus as a percentage of that day.

    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.

How much protein at maintenance vs in a calorie deficit?

At maintenance, protein needs still scale with weight and activity. In a deficit, similar per-kg targets (often about 1.2โ€“1.6 g/kg) help preserve lean mass while you lose weight. Enter your total daily calories to see how your protein goal fits as a percentage of that full-day budget, whether you are maintaining or cutting. These are general targets, not individualized meal plans.

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.

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: April 2026Free Online Utility Tools