Daily Protein Intake Calculator
Protein needs vary with body weight, activity level and goals. Instead of one number, this calculator shows the documented range used for each activity and goal combination, along with its assumptions and sources.
People with kidney disease, liver disease or other conditions requiring individualised clinical nutrition must not use a generic range as their target. Follow the specific guidance of your doctor or dietitian.
Protein intake calculator
Reference ranges in grams per kilogram of body weight, based on published dietary guidelines.
Methodology & references
Daily protein = body weight (kg) × grams per kilogram, where grams per kilogram come from the published reference range for your selected situation (about 0.8 g/kg/day baseline RDA up to 1.6–2.2 g/kg/day commonly used for muscle gain). We display a range because a single target is not universally appropriate.
References
- ISSN Position Stand: Protein and exercise (JISSN, 2007)
- ICMR–NIN Recommended Dietary Allowances (India)
- NASEM (US) Dietary Reference Intakes for macronutrients
Limitations
- People with chronic kidney disease or other medical conditions need individualised protein advice — this calculator must not be used for that.
- Ranges come from population-level nutrition guidance and do not account for your health history.
- Total dietary pattern matters more than protein alone; consult a registered dietitian for personal plans.
How to use this calculator
- Enter your body weight and choose its unit.
- Select your usual activity level and your goal.
- Press Calculate to see the gram-per-kilogram range and your daily gram range.
- Read the assumptions and references before applying the range to your diet.
Understanding your result
The result is a range because evidence supports different intakes depending on activity, goal and body composition. A single number presented as universally correct would be misleading.
Higher intakes within common evidence-based ranges are generally considered acceptable for healthy adults, but this is general information. Your personal target should account for your kidney function, medical history and overall diet.
Methodology & references
Daily protein = body weight (kg) × grams per kilogram, where grams per kilogram come from the published reference range for your selected situation (about 0.8 g/kg/day baseline RDA up to 1.6–2.2 g/kg/day commonly used for muscle gain). We display a range because a single target is not universally appropriate.
- ISSN Position Stand: Protein and exercise (JISSN, 2007)
- ICMR–NIN Recommended Dietary Allowances (India)
- NASEM (US) Dietary Reference Intakes for macronutrients
Limitations
- People with chronic kidney disease or other medical conditions need individualised protein advice — this calculator must not be used for that.
- Ranges come from population-level nutrition guidance and do not account for your health history.
- Total dietary pattern matters more than protein alone; consult a registered dietitian for personal plans.
Frequently asked questions
Can eating too much protein harm my kidneys?
In healthy adults, intakes within common evidence-based ranges are generally considered acceptable. People with kidney disease or other medical conditions must get an individualised target from their doctor or renal dietitian — do not use this calculator as a substitute.
Do I need protein supplements?
Most people can meet their target from everyday foods such as legumes, dairy, eggs, fish, poultry and meat. Supplements are a convenience, not a requirement.
Why is a range shown instead of one number?
Evidence supports different intakes depending on activity, goal and body composition. Presenting a single number as universally appropriate would be misleading, so the calculator shows the documented range and its assumptions.
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