Protein Requirement Calculator

About this calculator

Daily protein needs are commonly estimated as grams of protein per kilogram of body weight, scaled to activity level: roughly 0.8 g/kg for a sedentary adult (the general RDA baseline), rising to about 1.2–1.6 g/kg for moderately active individuals doing regular exercise, and 1.6–2.2 g/kg for athletes or people doing intense strength or endurance training, where higher intake supports muscle repair and growth.

Dietitians, athletes and bodybuilders use this scaling to set a personalized daily protein target, since the RDA baseline is calibrated to prevent deficiency in a largely inactive population and understates what's needed to support recovery and muscle protein synthesis at higher training loads.