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Health & Fitness Calculator
Protein Intake Calculator
Estimate daily protein needs from body weight and goal, then split the target across meals and snacks with protein calories shown clearly.
Protein target
Protein planning ranges
The baseline adult RDA is commonly stated as 0.8 g/kg/day. The calculator uses higher planning ranges for active or strength-training goals.
It also estimates protein calories with grams x 4.
Important health note
People with kidney disease, liver disease, pregnancy, eating disorders, medical diets or intense athletic needs should use personalized guidance from a qualified professional.
Use this page as a planning estimate, not a diagnosis or prescription.
Protein Intake Calculator FAQ
How much protein do adults need?
A common baseline recommendation for healthy adults is 0.8 grams per kilogram of body weight per day. Active people may use higher planning ranges.
Is this a medical nutrition plan?
No. It is a general calculator for healthy adults and does not replace advice from a clinician or registered dietitian.
Why does the calculator show a range?
Protein needs vary by activity, age, training goal, calorie intake and health context, so a range is more useful than a single exact number.
How many calories are in protein?
Protein provides about 4 calories per gram.