Protein Intake Calculator
Calculate your daily protein needs based on body weight, activity, and goals — fat loss, muscle gain, endurance, elderly, pregnancy — with food equivalents
Your Stats
Optimal hypertrophy range from ISSN position stand & meta-analyses.
If known, enables lean-mass-based recommendation.
Food Equivalents for 133 g
Approximate amount of each food needed to hit your daily protein target if eaten alone (cooked weights).
Protein Recommendations Reference
| Goal / Population | Range (g/kg/day) | Notes |
|---|---|---|
| General Health | 0.8 – 1.2 | Sedentary adult RDA: 0.8 g/kg. Active adults benefit from more. |
| Fat Loss (preserve muscle) | 1.6 – 2.4 | Higher protein during deficit preserves lean mass and increases satiety. |
| Muscle Gain / Strength | 1.6 – 2.2 | Optimal hypertrophy range from ISSN position stand & meta-analyses. |
| Endurance Athlete | 1.2 – 1.6 | Long-distance runners, cyclists, triathletes need 1.2–1.6 g/kg. |
| Older Adult (65+) | 1 – 1.5 | Higher protein helps prevent sarcopenia (PROT-AGE recommendations). |
| Pregnancy | 1.1 – 1.3 | Additional 25 g/day in 2nd & 3rd trimesters; ~1.1 g/kg total. |
| Lactation | 1.2 – 1.5 | Increased needs for milk production: ~1.3 g/kg. |
Sources: ISSN Position Stand (Jäger et al. 2017), ACSM, RDA (NAS-IOM), PROT-AGE consensus, Helms et al. 2014. Educational tool only — consult a registered dietitian or physician for medical conditions, kidney disease, or specific therapeutic protocols.
Continue Exploring
Other Health Tools you might like...
BMI & BMR Calculator
Calculate your Body Mass Index (BMI) and Basal Metabolic Rate (BMR) with health insights
Calorie & Macro Calculator
Estimate daily calorie needs and macronutrient distribution for your fitness goals
BMR Calculator
Calculate your Basal Metabolic Rate using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle, plus daily TDEE for any activity level
Body Fat Calculator
Calculate body fat percentage using the US Navy method — metric and imperial, with fat mass and lean mass breakdown
BAC Calculator (Blood Alcohol Content)
Estimate your blood alcohol content with the Widmark formula — based on weight, gender, drinks, and elapsed time
Pregnancy Due Date Calculator
Calculate your pregnancy due date with Naegele's rule — current week, trimester, and days remaining from LMP or conception
Conception Calculator
Estimate ovulation date, fertile window, and most likely conception window from your last menstrual period and cycle length
Sleep Cycle Calculator
Find the best time to wake up or go to sleep based on 90-minute sleep cycles to wake up refreshed