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Protein Intake Calculator
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How it works
Protein needs scale with body weight. The RDA of 0.8 g/kg covers minimum needs but evidence supports higher intake (1.2–2.2 g/kg) for active people, those losing fat, and older adults preserving muscle.
Worked example
75 kg strength trainee → 75 × 1.6 to 2.2 = 120–165 g/day, split across 4 meals (30–40 g each).
Who should use this
- •Adults setting a fitness or fat-loss goal
- •Older adults wanting to maintain muscle
- •Strength and endurance athletes
Common mistakes
- ×Using bodyweight in pounds with kg formulas
- ×Eating all protein in one meal
- ×Ignoring protein quality (complete vs incomplete sources)
- ×Assuming high protein damages healthy kidneys — it doesn't
Frequently asked questions
Can I eat too much protein?▾
For healthy adults there is no clear upper harm threshold under ~3.5 g/kg, but it crowds out other foods.
Do I need protein shakes?▾
No — whole foods are usually enough. Shakes are convenient if you struggle to hit your target.
Is plant protein as good?▾
Yes if you eat varied sources (beans, lentils, tofu, grains) to cover all amino acids.
How much protein for weight loss?▾
1.8–2.2 g/kg helps preserve muscle and increases satiety in a calorie deficit.