Estimate Your Daily Protein Intake
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Estimates are for educational use only and are not medical/nutrition advice. Consult a qualified healthcare professional. See our Editorial Review and Disclaimer.
How It Works
We convert your weight to kilograms (1 lb = 0.4536 kg) and multiply by a goal-based grams-per-kilogram factor drawn from published ranges: sedentary 0.8 g/kg (WHO/FAO/UNU), maintain 1.2–1.4 g/kg and active 1.4–1.7 g/kg (ACSM), muscle gain 1.6–2.0 g/kg, and fat loss 1.6–2.2 g/kg (ISSN). We report the lower end as a daily minimum plus the full published range. Protein supplies about 4 cal/g. Sources retrieved 2026-09-10.
What Should You Do?
Spread protein across meals (roughly 20–40 g per sitting) to support muscle protein synthesis, and pair higher targets with resistance training. During a cut, favor the upper end of the range to limit lean-mass loss. Older adults and athletes often benefit from the higher end of these ranges. If you have kidney disease, follow your clinician's advice before raising intake.
Frequently Asked Questions
Why is protein given per kg of body weight?
Need scales with lean mass and total weight, so expressing targets as g/kg keeps recommendations fair across body sizes. That is how ACSM, ISSN, and WHO publish their ranges.
Is more protein always better?
Beyond about 2.2 g/kg there is little added benefit for most people, and excess is simply oxidized for energy. Very high intakes are not advised without medical reason.
Do I need protein supplements?
Whole foods (meat, dairy, eggs, legumes, tofu) usually cover the target. Supplements are optional convenience, not a requirement.
Related Calculators
Sources
ACSM — 1.2–2.0 g/kg/day for active individuals (retrieved 2026-09-10). ISSN — 1.6–2.0 g/kg for muscle gain, 1.6–2.2 g/kg during energy restriction (retrieved 2026-09-10). WHO/FAO/UNU — 0.83 g/kg reference intake for sedentary adults (retrieved 2026-09-10). Educational estimates only, not medical advice.