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.
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