Daily Protein Intake Calculator
Protein is essential for muscle repair, immune function, and overall health. Your optimal protein intake depends on your body weight, activity level, and fitness goals. Use this calculator to find your recommended daily protein range.
The RDA (Recommended Dietary Allowance) for protein is 0.8 g/kg of body weight, which is the minimum to prevent deficiency in sedentary adults. However, research from the International Society of Sports Nutrition (ISSN) and American College of Sports Medicine (ACSM) shows that active individuals benefit from significantly more protein. Athletes and those looking to build muscle should aim for 1.6–2.2 g/kg per day. During a calorie deficit for fat loss, even higher intakes (up to 2.4 g/kg) can help preserve lean muscle mass. Spreading protein intake across 3–4 meals with 20–40 g per serving optimizes muscle protein synthesis.