Less guesswork. More understanding.
Protein calculator
Explore a daily protein range based on body weight, activity and goal.
Your estimate
78–130g
Protein per day
1.2–2 g per kg of body weight. An exercise-oriented range; loss/gain goals use its upper half.
General estimates for adults aged 20–100, not medical advice. These tools are not intended for pregnancy, breastfeeding, children, or clinical nutrition planning.
How this calculator works
A sedentary baseline range uses 0.8–1.2 g/kg/day. For exercise, this tool uses 1.2–2.0 g/kg/day; a loss or gain goal selects the upper 1.6–2.0 g/kg range. Those goal adjustments are planning assumptions, not individually validated requirements.
Activity labels are broad estimates. Needs vary with training, diet and health.
Source: NIH Office of Dietary Supplements, protein and exercise