Protein IntakeCalculator

Most healthy adults need between 0.8 g and 2.0 g of protein per kilogram of body weight per day. 0.8 g/kg is the minimum to avoid deficiency, around 1.2–1.6 g/kg suits recreationally active people, and 1.6–2.2 g/kg is common for people building muscle or dieting down. The calculator on this page places you inside that range based on your age, sex, weight, activity level and goal.

Yes. A fixed target such as "100 g a day" is far too much for a 50 kg sedentary person and far too little for a 100 kg athlete. Scaling protein to body weight, then adjusting for training load and goal, is the approach used in nutrition research and sports guidelines.

Your body absorbs essentially all the protein you eat, but muscle-building signalling plateaus at roughly 0.4 g per kilogram of body weight per meal for most people — about 25–40 g. That is why splitting your total across three or four meals tends to work better than eating most of it at dinner.

Usually yes. In a calorie deficit, higher protein intakes (around 1.6–2.4 g/kg) help preserve lean muscle, keep you fuller between meals, and slightly increase the energy burned digesting food. That means more of the weight you lose comes from fat.

Absolutely. Lentils, chickpeas, beans, tofu, tempeh, seitan, edamame, quinoa, oats, nuts, seeds and soy milk all contribute. Plant proteins are slightly lower in leucine, so aim for the upper end of your range and vary your sources across the day to cover all essential amino acids.

In people with healthy kidneys there is no good evidence that high-protein diets cause kidney damage, even over several years. If you already have chronic kidney disease, liver disease, or are advised to limit protein for another medical reason, follow your clinician’s guidance instead of a calculator.

Yes. Muscle becomes less responsive to protein with age, so many researchers recommend 1.0–1.2 g/kg for healthy adults over 50 and up to 1.5 g/kg for those who are frail or recovering from illness, alongside some resistance training. This calculator adds an allowance once you are over 50.

No — powder is a convenience, not a requirement. Whey, casein and plant blends are simply a cheap, fast way to add 20–25 g of protein when whole food is not practical, such as straight after training or on a busy day.

Total daily intake matters most. After that, even distribution helps: a protein-rich breakfast, lunch and dinner, plus a serving within a few hours of training. There is no narrow "anabolic window" you have to hit.

No. Pregnancy, breastfeeding, kidney or liver disease, and recovery from surgery all change protein needs in ways a general calculator cannot model. Treat the result as an estimate and speak with a doctor or registered dietitian.