Your recommended daily protein intake is calculated based on your body weight, activity level, and health or fitness goal. For sedentary adults, the Recommended Dietary Allowance (RDA) of 0.8 g/kg/day represents the minimum needed to prevent deficiency in most healthy adults, though many nutrition experts consider this a floor rather than an optimal target. Moderately active individuals benefit from 1.0–1.4 g/kg/day to support tissue repair and maintain muscle mass. Athletes and those pursuing muscle gain typically need 1.6–2.2 g/kg/day, with evidence suggesting that intakes above 2.2 g/kg provide diminishing returns for muscle protein synthesis.

For individuals in a caloric deficit (weight loss), higher protein intake (1.2–1.6 g/kg/day) is recommended to preserve lean body mass and promote satiety. Distributing protein intake across 3–5 meals (approximately 20–40 grams per meal) optimizes muscle protein synthesis throughout the day.

Use this calculator when setting nutritional targets for general health, athletic performance, muscle building, or weight loss. It is helpful for individuals beginning a structured diet or exercise program, athletes adjusting [macronutrient ratios](/tools/macro-calculator) for training phases, and healthcare providers or dietitians counseling patients on adequate protein intake. Combine with our [Calorie Calculator](/tools/calorie-calculator) to determine your full nutritional targets.

This tool is also useful for older adults (65+), who have increased protein needs (1.0–1.2 g/kg/day or higher) to counteract age-related muscle loss (sarcopenia) and maintain functional independence. During recovery from surgery, burns, or critical illness, protein requirements increase further (1.5–2.0 g/kg/day), though those situations require individualized clinical guidance.

This calculator provides general evidence-based ranges and does not account for individual medical conditions that alter protein requirements. Patients with chronic kidney disease (CKD stages 3–5, not on dialysis) are typically advised to restrict protein to 0.6–0.8 g/kg/day to slow disease progression, while those on hemodialysis paradoxically need higher protein (1.0–1.2 g/kg/day) to compensate for dialytic losses. Patients with hepatic encephalopathy from liver disease may also need modified protein intake under medical supervision.

The calculator uses total body weight, which may overestimate needs in individuals with obesity. For those with a [BMI](/tools/bmi-calculator) above 30, using adjusted body weight or [ideal body weight](/tools/ideal-weight) may provide a more appropriate estimate. Additionally, protein quality matters — animal proteins and soy provide all essential amino acids, while most individual plant proteins are incomplete and should be combined to achieve a full amino acid profile. The calculator does not differentiate between protein sources or account for bioavailability differences.