Estimates daily protein needs from body weight and activity level, using grams-per-kilogram, the framing most fitness and nutrition sources use for protein specifically.
How it works
Body weight is multiplied by a grams-per-kilogram factor that scales with activity level, from the sedentary RDA baseline up through athlete-level ranges.
What this does not include
This does not include a full calorie-based macronutrient split — for that, use this site’s macronutrient split calculator instead, which validates a percentage split against published AMDR ranges.
How to use this calculator
- Enter your body weight and select your activity level.
A worked example
70 kg body weight at a 1.4 g/kg activity factor → 70 × 1.4 = 98 g daily protein.
80 kg at a 1.8 g/kg factor (higher activity level) → 80 × 1.8 = 144 g.
What the variables mean
| Variable | Meaning |
|---|---|
| Body weight | In kilograms |
| Activity level | Selects a g/kg factor, scaling from the sedentary RDA baseline (0.8 g/kg) up through athlete-level ranges |
Edge cases worth knowing
The 0.8 g/kg RDA baseline is a minimum to prevent deficiency, not an optimal athletic target. It’s the floor the scale starts from, not a recommendation for anyone training regularly.
This uses actual body weight, not a target or “ideal” weight — protein needs scale with the body doing the work, not with a goal figure.
Frequently asked questions
What’s the RDA baseline of 0.8 g/kg based on?
It’s the US National Academies’ Dietary Reference Intake for a sedentary healthy adult — the minimum to prevent deficiency, not necessarily an optimal amount for active individuals.
Why do athletes need more protein?
Higher protein intake supports muscle repair and growth from training stress, which sedentary RDA figures don’t account for.
Is there an upper limit to how much protein I should eat?
This calculator doesn’t set one — very high intakes are generally considered safe for healthy individuals, but check with a healthcare provider if you have kidney or other health concerns.
This calculator is for general informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional for guidance specific to your situation.
