Daily Protein Intake Calculator
Protein is the most satiating macronutrient and the primary building block for muscle, enzymes, and hormones. Unlike calorie-based macro splits, this calculator uses the evidence-backed g/kg body-weight method to give you a direct protein target tailored to your activity level and goal — from the RDA minimum of 0.8 g/kg for sedentary adults up to 2.2 g/kg for competitive athletes and those in hard strength-training blocks.
Research from sports nutrition bodies (ISSN, ACSM) consistently shows that people who exercise regularly benefit from protein intakes well above the basic RDA. Whether you are trying to maintain muscle during a calorie deficit, build new lean mass, or simply fuel an active lifestyle, knowing your personal gram target removes the guesswork and helps you plan meals with confidence.
How it works
Daily protein (g) = body weight (kg) × factor (g/kg). Factors by goal: sedentary adults 0.8 g/kg (RDA); recreational exercisers 1.2 g/kg; active individuals 1.4 g/kg; strength / hypertrophy training 1.6–2.2 g/kg; competitive athletes 1.8–2.2 g/kg. If weight is entered in lb, it is first converted to kg (1 lb = 0.4536 kg).
Use cases
- Setting a daily protein goal when starting a new training program
- Calculating protein needs during a cutting phase to preserve lean muscle
- Determining whether current protein intake is adequate for muscle building
- Meal-prepping and portioning high-protein foods to hit a weekly target
- Comparing protein requirements across different activity levels or body weights