Protein Intake Calculator
Estimate a practical daily protein target from bodyweight. Choose a goal preset built from common sports-nutrition ranges, or enter your own grams-per-kilogram multiplier.
How the targets work
Daily protein is estimated as bodyweight (kg) × grams per kilogram. Presets use widely cited bodyweight-based starting points: the 0.8 g/kg RDA baseline for general health, roughly 1.2–2.0 g/kg for active and strength-training adults (ISSN / ACSM-style guidance), and about 1.6–2.4 g/kg when the goal is fat loss while preserving muscle.
These are planning estimates for generally healthy adults, not medical advice. People with kidney disease or other clinical conditions should follow clinician guidance. Protein needs also depend on total calories, training quality, and adherence — not grams alone.
1.6 g/kg (0.73 g/lb) · ~512 kcal from protein at 4 kcal/g.
Aligned with ISSN-style targets for resistance-trained adults eating near maintenance.
| Goal | Typical range | Preset used |
|---|---|---|
| General health (RDA baseline) | 0.8 g/kg | 0.8 g/kg |
| Endurance / active | 1.2–1.6 g/kg | 1.4 g/kg |
| Strength / maintain muscle | 1.4–2.0 g/kg | 1.6 g/kg |
| Muscle gain | 1.6–2.2 g/kg | 1.8 g/kg |
| Fat loss (preserve muscle) | 1.6–2.4 g/kg | 2.0 g/kg |
Pair protein targets with training tools
Protein targets work best alongside progressive lifting and a calorie plan. Use these pages to connect nutrition math with exercise selection.