Calculate your daily protein needs based on weight, activity, and goals
Multipliers are 0.8 g/kg for sedentary adults (the RDA) up to 1.4-2.2 g/kg for people training to build muscle (ISSN position stand: 1.4-2.0 g/kg; up to 2.2 g/kg in some studies). For people with a lot of excess weight, using current body weight overestimates needs. Not suitable for people with kidney disease, children, or pregnancy: ask a doctor or registered dietitian for your target.
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Frequently Asked Questions
No. Protein Calculator is free, with no signup required, and nothing you enter leaves your browser.
Protein Calculator is built on published formulas and reference ranges from established health sources. We revisit it periodically as guidance evolves; the "Last reviewed" date above shows when that last happened. If something looks wrong, tell us with the feedback button in the bottom-right corner.