Protein Calculator
Estimate how many grams of protein you should eat each day to support muscle maintenance, recovery, and overall health — based on body weight, activity level, and population guidelines from the ISSN and ACSM.
Your Result
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| Result | What it means? |
|---|---|
| < 0.8 g/kg | Below RDAProtein intake is below the U.S. Recommended Dietary Allowance. Sedentary adults at this level risk gradual lean-mass loss over time. |
| 0.8 – 1.0 g/kg | At RDA floorProtein intake meets the basic RDA of 0.8 g/kg. Adequate for sedentary adults but generally insufficient for active individuals. |
| 1.0 – 1.2 g/kg | Moderate intakeProtein intake supports general activity and light training. Suitable for most active adults who are not actively building muscle. |
| 1.2 – 1.6 g/kg | Athletic intakeProtein intake is in the range recommended for hypertrophy, strength sports, and active fat-loss phases. Aligned with ISSN guidance. |
| ≥ 1.6 g/kg | High intakeProtein intake is at the upper end of ISSN recommendations. Common for endurance athletes during heavy training blocks or strength athletes in caloric deficit. |
| — | No dataEnter your age, height, weight, gender, and activity level to see your daily protein target. |
Daily Protein Formula
Protein/day=weight (kg) × activity-based ratio
Daily protein grams = body weight (kg) × activity-based ratio. The ratio scales from 0.8 g/kg (sedentary, RDA) up to 1.8 g/kg (very intense activity).
- The U.S. Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg of body weight per day for adults — the floor for sedentary populations.
- The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g/kg for active adults building muscle or training intensely.
- Per-kg targets are preferred over percent-of-calories because they scale with lean body mass, not with total energy intake.