Protein Calculator

Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals.

Your Details

Age

Gender

Weight

lbs

Activity Level

Primary Goal

Optimal Daily Protein

70 grams

Based on your maintain goal

FDA Minimum (RDA)56g

Minimum to prevent deficiency.

Optimal Range70 - 98g

Ideal for your activity level and goal.

Did you know?

Protein is essential for muscle repair, immune function, and satiety. The FDA recommends a minimum of 0.8g per kg of body weight, but active individuals and those looking to build muscle or lose fat safely often need significantly more.

Written ByFree USA Calculators Clinical Editorial Team

Medically Reviewed ByDr. Sarah Jenkins, RD, LDNRegistered Dietitian & Clinical Nutritionist

Last Clinically Reviewed: October 2026

Scientific Formula & Calculation Methodology (Dietary Reference Intakes (DRI) & International Society of Sports Nutrition (ISSN))

Baseline dietary protein requires 0.8g per kilogram of total body mass for sedentary adults (Recommended Dietary Allowance, RDA). Active individuals, athletes, and those in hypocaloric fat-loss states require 1.2–2.0g/kg/day to maximize muscle protein synthesis and prevent lean tissue degradation.

Important Clinical Limitations of Dietary Protein Calculator

RDA recommendations (0.8 g/kg) represent the minimum threshold needed to avoid clinical nitrogen deficiency in non-active populations, not the optimal level for performance or satiety.
Individuals with pre-existing renal insufficiency or kidney disease require individualized protein targets and should consult a nephrologist or registered dietitian.
Total daily intake should ideally be distributed across 3 to 5 meals containing 25–40g of high-quality protein rich in essential amino acids (especially leucine).

Peer-Reviewed Literature & Recognized Medical Sources

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino AcidsInstitute of Medicine (National Academies Press)

International Society of Sports Nutrition Position Stand: Protein and ExerciseJournal of the International Society of Sports Nutrition (JISSN)

Dietary Protein and Muscle Mass: Translating Science to Application and HealthMayo Clinic Proceedings

Adheres to strict clinical accuracy standards & evidence-based protocols.

About Us•Editorial Policy•Medical Disclaimer

About the Protein Calculator

The Protein Calculator estimates the daily amount of dietary protein adults require to remain healthy. Children, those who are highly physically active, and pregnant and nursing women typically require more protein. The calculator is also useful for monitoring protein intake for those with specific health conditions where protein management is a critical factor.

What are proteins?

Proteins are one of the three primary macronutrients that fuel the human body, alongside fats and carbohydrates. They perform the heavy lifting within your cells—essential for the structure, function, and regulation of your tissues and organs. Think of them as the vital building blocks of your body's architecture.

Proteins are constructed from 20 different amino acids. While your body can synthesize several of these on its own, there are 9 that must be obtained directly from your diet. These are known as essential amino acids. Foods containing all 9 are considered complete protein sources (e.g., meat, dairy, eggs, fish, soy, quinoa).

Proteins serve many critical functions:

Antibodies — protect the body from foreign invaders like viruses and bacteria.
Enzymes — facilitate and accelerate essential chemical reactions.
Messengers — transmit signals to coordinate complex biological processes.
Structural components — provide the framework for cells, enabling movement and shape.
Transport/Storage — carry vital molecules throughout the bloodstream.

How much protein do I need?

Your daily protein requirement depends on several factors, including your overall energy intake, physical growth, and activity level. It is typically estimated based on body weight or as a percentage of your total caloric intake (usually 10-35%).

A widely recommended dietary allowance (RDA) is 0.8 grams per kilogram of body weight. This is the minimum baseline required to maintain basic health. However, optimal intake is often higher depending on your goals. For highly active individuals or those aiming to build muscle, experts often recommend consuming between 1.8 to 2.0 g/kg. It is always a smart idea to consult with a dietitian or healthcare provider to precisely dial in your personal needs.

Recommended Dietary Allowance (RDA)

Age Group	Protein Needed (g/day)
Age 1 - 3	13
Age 4 - 8	19
Age 9 - 13	34
Age 14 - 18 (Girls)	46
Age 14 - 18 (Boys)	52
Age 19 - 70+ (Women)	46
Age 19 - 70+ (Men)	56

Pregnancy and Lactation Requirements

Stage	Additional Protein (g/day)	Added Energy (kJ/day)
Pregnancy Trimester 1	1	375
Pregnancy Trimester 2	10	1,200
Pregnancy Trimester 3	31	1,950
Lactation (First 6 months)	19	2,800
Lactation (After 6 months)	13	1,925

Amount of protein in common food

It is remarkably easy to meet your daily requirements by consuming a varied diet. While meat, eggs, and dairy are dense complete proteins, plant-based diets offer an abundance of excellent sources too. A well-rounded approach ensures you get the full spectrum of essential amino acids.

Meat & Dairy (Complete)

Eggs, Milk & Greek yogurt
Chicken breast & Turkey
Lean beef
Tuna, Shrimp & Fish
Cottage cheese

Plant-Based (Complete & Incomplete)

Soy (Tofu, Tempeh, Edamame)
Quinoa & Buckwheat
Beans, Lentils & Rice
Almonds, Chia & Hemp seeds
Hummus and pita

Do not worry if a food is considered an incomplete protein. As long as you consume a variety of protein sources throughout the day, your body efficiently combines the amino acids to get exactly what it needs.