Protein Calculator
Estimate how much protein you need per day based on your weight, activity level, and goal. Shows RDA minimum and ranges for different lifestyles.
Privacy: All calculations run locally in your browser. We do not send your inputs to any server.
FAQ
How much protein do I need per day?
The RDA minimum is 0.8 g/kg of body weight for sedentary adults. Active individuals, athletes, and those losing weight generally benefit from higher intakes (1.2–2.4 g/kg).
Can I eat too much protein?
For healthy individuals, intakes up to 2–3 g/kg are generally safe. Those with kidney disease should consult a doctor before increasing protein intake significantly.
What are good protein sources?
Complete proteins include meat, fish, eggs, dairy, and soy. Plant sources like beans, lentils, nuts, and grains can be combined to provide all essential amino acids.