Protein Intake Calculator
This calculator estimates a practical daily protein range for healthy adults. It is an educational starting point, not a medical prescription.
How the estimate works
The calculator uses body weight in kilograms. Research on resistance training commonly supports about 1.6 grams per kilogram each day as a useful target for muscle gain, with a practical upper range near 2.2 grams per kilogram for many healthy active adults. Higher targets may be useful during a calorie deficit, but needs vary.
If a person has a high amount of body fat, using goal weight or guidance from a registered dietitian may produce a more practical estimate. People with kidney disease, liver disease, pregnancy, or another medical condition should ask a qualified clinician about an appropriate intake.