Protein Intake Calculator
Calculate your optimal daily protein intake based on body weight and fitness goal.
About Protein Needs
Protein is essential for muscle repair, immune function, and metabolism. The RDA of 0.8 g/kg is the minimum โ active people and older adults benefit from 1.2โ2.2 g/kg. This calculator provides ranges based on your goal.
Protein Recommendations by Goal
| Goal | g/kg body weight |
|---|---|
| General Health | 0.8โ1.0 g/kg |
| Weight Loss | 1.2โ1.5 g/kg |
| Athletic Performance | 1.4โ1.7 g/kg |
| Muscle Building | 1.6โ2.2 g/kg |
| Healthy Aging (65+) | 1.0โ1.2 g/kg |
This calculator is for educational purposes only. Consult a qualified healthcare professional for medical advice.