Protein Calculator
Estimates how much dietary protein you need per day based on body weight, activity level and goal, from the 0.8 g/kg RDA minimum up to muscle-building intakes. Includes a range table and per-meal distribution options.
TheCalculators — Protein Calculator
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Recommended Daily Protein
60 g
1.0 g/kg × 60.0 kg · goal: maintenance
- RDA minimum (0.8 g/kg)
- 48 g
- Recommended for you
- 60 g/day
- Higher end of range
- 84 g/day
- Calories from protein
- 240 kcal (11% of TDEE)
- TDEE estimate
- 2,207 kcal/day
- Activity level
- Light: exercise 1-3 times/week
Protein calories within daily energy needs
- Protein (4 kcal/g)240.00
- Fat + carbs budget1,967
Per-meal distribution options
Spreading protein evenly (20–40 g per meal) maximizes muscle protein synthesis across the day.
The 0.8 g/kg RDA is a floor, not an optimum — active people, adults over 40, and pregnant or nursing women typically need more. Kidney or liver disease requires medically supervised protein targets. Estimates for informational purposes only — not medical advice.
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Formula
Protein (g/day) = body weight (kg) × protein rate (g/kg)
- • Start from body weight in kilograms.
- • Pick a rate: 0.8 g/kg (RDA floor) up to ~1.7–2.2 g/kg for intense training, adding ~0.2–0.3 g/kg for fat-loss or muscle-building goals.
- • Divide the daily total across 3–5 meals of 20–40 g each.
Pro tips
- • Prioritize complete sources: meat, fish, eggs, dairy, soy and quinoa supply all 9 essential amino acids.
- • Plant-based eaters should aim ~10% higher — plant proteins are often digested less completely.
- • Protein has the highest thermic effect of the macros (~20–30% of its calories are burned digesting it).
FAQ
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