All tools

Nutrition

How much protein do you actually need?

The official minimum exists to prevent deficiency. The amount that supports muscle is considerably higher.

What this tool is

This tool turns your bodyweight into a daily protein range in grams, using the intake band supported for your situation. It shows the RDA next to it, so the gap between preventing deficiency and supporting muscle is visible rather than assumed.

Takes
Under a minute
You need
Your current bodyweight

What you get

  • A daily protein range in grams
  • The grams per kilogram of bodyweight behind that range
  • A per-meal target across four meals
  • The RDA figure for the same bodyweight, for comparison

How to use it

  1. 01Enter your bodyweight.
  2. 02Choose the band that describes you: minimum, generally active, building muscle, losing fat, or older adult.
  3. 03Aim for the daily range and spread it across roughly four meals.

Enter your bodyweight to see your daily protein range.

What this cannot tell you

These ranges apply to generally healthy adults. If you have reduced kidney function or another condition affecting protein handling, your target should be set with a clinician rather than a calculator.

Sources

  1. 01A systematic review, meta-analysis and meta-regression of protein supplementationBritish Journal of Sports Medicine (Morton et al.) · 2018
  2. 02ISSN Position Stand: protein and exerciseJournal of the International Society of Sports Nutrition · 2017
  3. 03Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE)JAMDA (Bauer et al.) · 2013

More instruments