Protein Calculator
Enter your details below to get a personalized, science-backed daily protein recommendation.
Your Protein Recommendation
Why this recommendation?
Source:
How we calculate your protein needs
Recommendations use guidelines from the International Society of Sports Nutrition (ISSN), the American College of Sports Medicine (ACSM), and peer-reviewed meta-analyses. The formula accounts for activity, resistance training, age, and goal. Individual needs may vary; consult a registered dietitian for medical nutrition advice.
Frequently Asked Questions
How much protein do I need each day?
Daily protein needs vary with body weight, activity, age, and goal. This calculator provides a personalized range and target using established sports nutrition guidance.
Should I use my current body weight?
Use your current body weight for this estimate. If a clinician has given you a different nutrition target, follow their individualized advice.
Why is the result shown as a range?
Protein needs are not a single exact number. The range reflects normal individual variation, while the suggested target gives you a practical daily starting point.
Does optional height change my result?
No. Height is collected as an optional profile value for future calculator interoperability; the current protein formula is based on weight, age, activity, training frequency, and goal.
Can I use pounds instead of kilograms?
Yes. Select imperial units and enter pounds; the calculator converts your weight to kilograms before applying the protein-per-kilogram formula.
How should I spread protein across the day?
The result includes a per-meal estimate. Spreading protein across three to five meals is a practical approach, while your consistent daily total remains the main target.
Do older adults need more protein?
Many older adults benefit from protein intakes above the minimum RDA, especially with resistance exercise. Medical conditions can alter needs, so discuss major changes with a clinician or dietitian.
Is a high-protein target safe for everyone?
Not necessarily. People with kidney disease, liver disease, pregnancy-related needs, or another prescribed diet should follow guidance from their qualified healthcare professional.
Scientific References
- International Society of Sports Nutrition position stand: protein and exercise Journal of the International Society of Sports Nutrition (2017)
- Nutrition and Athletic Performance American College of Sports Medicine joint position statement (2016)
- Protein supplementation and resistance training adaptations British Journal of Sports Medicine meta-analysis (2018)