Free Tool · Nutrition

Protein Calculator

Enter your information to get a personalized daily protein target — then choose how aggressive you want to be about hitting it. Recommendations align with the guidelines used by this site's clinical author.

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Enter your weight and select your activity level to see your personalized protein target.

About these recommendations

0.66 g/kg/day

Minimum (EAR) — The Estimated Average Requirement established by the American College of Lifestyle Medicine. This is the floor, not the goal — it prevents deficiency but does not support active weight management or exercise.

0.8 g/kg/day

Standard RDA — The Recommended Dietary Allowance for healthy, sedentary adults. Adequate for maintenance but below what most people actively managing their weight or health should target.

1.2–1.6 g/kg/day

Active weight loss — Recommended for adults undergoing active weight loss, particularly those on GLP-1 medications. Higher intake preserves lean muscle during caloric restriction. Aim toward the upper end if you're doing resistance training.

Up to 1.8 g/kg/day

Athletic / aggressive — May benefit competitive athletes and individuals undergoing intensive body recomposition. Consider discussing with a registered dietitian or your healthcare provider before targeting this range long-term.

Read: Protein guidance for people on GLP-1 medications →

This calculator is for educational purposes only and does not constitute medical advice. Individual protein needs vary based on health status, medications, and other factors not captured here. Consult a registered dietitian or your healthcare provider for personalized guidance.