Evidence-based ranges, not one magic number
Protein Intake Calculator
See how baseline needs, healthy aging, weight management and resistance training produce different protein targets—and why the answer should be a range.
kg or lbFive evidence profilesPer-meal planning2026 guidance
Enter your information
Set your weight and goal
Use current body weight as the transparent default. When body weight is very high or a clinician has prescribed protein restriction, a simple body-weight multiplier may be inappropriate.
Calculated result
Practical daily range
Current U.S. guidance96–128 g/day1.2–1.6 g/kg/day
Per feeding24–32 g
Protein calories384–512 kcal
Body weight used80 kg
This is a planning range, not a requirement to hit the upper edge.
Math: 80 kg × 1.2–1.6 g/kg = 96–128 g/day
How to use the answer
Different questions produce different protein numbers
The longstanding adult RDA is designed to cover basic needs for nearly all healthy adults. Higher ranges address different goals and should not be presented as proof that more is always better.
Baseline adequacy
0.8 g/kgThe established adult RDA. It is not a bodybuilding target or a promise of optimal muscle retention during dieting.
Current U.S. guidance
1.2–1.6 g/kgThe 2025–2030 Dietary Guidelines increased the general emphasis on protein and whole, nutrient-dense foods.
Resistance training
≈1.6 g/kgA major meta-analysis found gains leveled near 1.62 g/kg/day, with uncertainty extending to roughly 2.2 g/kg.
Important limitations
What the number can—and cannot—tell you
Should I automatically choose the highest number?+
No. Training volume, energy intake, age, food quality, tolerance and medical context matter. The upper end can crowd out fiber-rich carbohydrates and healthy fats without adding benefit.
What changes during weight loss or GLP-1 use?+
Lower appetite can make total energy and protein harder to maintain. Resistance training and adequate total nutrition remain important; protein alone cannot prevent all lean-mass loss.
What if I have kidney disease?+
Do not use a generic high-protein target. Protein recommendations can change with kidney function, albuminuria, dialysis status and treatment goals.