Protein Calculator
Daily protein needs from body weight and activity, using the research ranges of 0.8 g/kg for sedentary adults up to 1.6–2.2 g/kg for lifters and dieters. An estimate, not medical advice — kidney disease changes the answer, so check with a clinician if that applies.
Your daily protein target
84–112 g/day
That is 1.2–1.6 g per kg of body weight. Spread it across 3–5 meals — about 21–28 g per meal over 4 meals.
| Minimum (RDA) | 56 g/day (0.8 g/kg) |
| Your range | 84–112 g/day |
| Per meal (4 meals) | 21–28 g |
Kidney disease changes the answer — if you have kidney problems, check with a clinician before raising protein intake.
Formula & source — Protein ranges — Institute of Medicine RDA & Morton et al. (2018)
The RDA for protein is 0.8 g/kg/day (Institute of Medicine, 2005) — a minimum, not an optimum. For active people the evidence range is 1.6–2.2 g/kg/day for maximising muscle gain (Morton et al., British Journal of Sports Medicine, 2018); dieters preserving muscle while cutting also benefit from the higher end.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
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