Protein Calculator
Daily Protein Intake by Goal
Enter your weight and select your activity level to see your recommended daily protein intake.
Parameters
Daily Protein Target
Understanding Daily Protein Needs
Protein needs vary widely based on activity level and goals. The RDA of 0.8 g/kg is designed to prevent deficiency in sedentary adults — active individuals and those building or preserving muscle typically need considerably more.
Sedentary Adults
The RDA of 0.8 g/kg is the minimum to prevent deficiency, not necessarily an optimal intake for body composition or healthy aging.
Endurance Athletes
Long-duration training increases protein breakdown, so endurance athletes typically benefit from around 1.2-1.4 g/kg per day.
Strength Training
Resistance training and muscle-building goals are well supported by 1.6-2.0 g/kg per day, per ISSN position stand recommendations.
Weight Loss
Higher protein intakes (up to 2.2-2.4 g/kg) during a calorie deficit help preserve lean muscle mass while losing fat.
Protein Intake Reference Table
| Goal | Grams per kg Bodyweight | Source |
|---|---|---|
| Sedentary / General Health | 0.8 g/kg | RDA (Dietary Reference Intakes) |
| Recreationally Active | 1.2 g/kg | ACSM Position Stand |
| Endurance Athlete | 1.4 g/kg | ISSN Position Stand |
| Strength Training / Muscle Gain | 1.8 g/kg | ISSN Position Stand |
| Weight Loss (Preserve Muscle) | 2.2 g/kg | ISSN Position Stand |
Important Limitations
- Individual variation: Age, training experience, and total calorie intake all influence how much protein your body can effectively use.
- Kidney health: People with existing kidney disease should not increase protein intake without medical guidance.
- Distribution matters too: Spreading protein intake across 3-4 meals a day may be as important as the total daily amount for muscle protein synthesis.
Key Takeaways
- The RDA is a floor, not a target. Active individuals typically need well above 0.8 g/kg per day.
- Goal matters more than sport. Whether you're building muscle or preserving it during a diet changes your ideal intake more than the specific activity you do.
- More isn't always better. Intakes above roughly 2.2 g/kg rarely provide additional muscle-building benefit for most people.
- Consult a professional. Higher protein intakes may need adjustment for kidney disease or other medical conditions — check with a doctor or dietitian before making major changes.