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What this calculator does
Estimate a daily protein target from weight and activity goals.
How to use this calculator
- Enter weight and choose your activity or goal.
- Review the calculation assumptions before using the result.
- Use the range to plan meals across the day.
How to calculate
Enter the values requested by the protein intake calculator.
Worked example
With the example values shown above, the daily protein is 98 g/day, and the protein minimum is 58.1 g/day, and the protein maximum is 140 g/day.
Understanding your result
Use the range to plan meals across the day.
- Kidney disease and medical diets need clinical guidance.
- Double-check values and units before calculating.
This calculator is educational and is not financial or medical advice.
Frequently asked questions
What does this protein intake calculator do?
Estimate a daily protein target from weight and activity goals.
How do I use this protein intake calculator?
Enter weight and choose your activity or goal.
What does the result mean?
Use the range to plan meals across the day.
What should I check before relying on it?
Kidney disease and medical diets need clinical guidance.
Why does the target depend on my activity level, not just my weight?
More active people, and especially those doing regular strength training, need more protein to support muscle repair and growth than a sedentary person of the same weight.
Is more protein always better?
Not necessarily — intakes well above the estimated range don't provide extra benefit for most people and may not suit certain medical conditions. The range shown is a general target, not a floor to exceed as much as possible.