Free tool
Protein intake calculator
Estimate how much protein to aim for each day based on your body weight and activity goal.
Enter your details above to see your result.
Planning a full macro split? See the macro calculator — note it expresses protein as a percentage of calories, not g/kg.
How it works
We multiply your body weight by a grams-per-kilogram range chosen for your goal — from about 1.0–1.2 g/kg for weight maintenance up to 1.4–2.0 g/kg for active adults. Enter your daily calories to also see protein as a share of your energy. Protein needs vary by individual; treat this as a starting range.
| Goal | Per kg |
|---|---|
| Maintenance | 1–1.2 g/kg |
| Weight loss | 1.2–1.6 g/kg |
| Active / fitness | 1.4–2 g/kg |
| Older adult (65+) | 1.2–1.5 g/kg |
How it's calculated
We multiply your body weight by a protein target per kilogram chosen for your goal — 1.0–1.2 g/kg for maintenance, 1.2–1.6 g/kg for weight loss, 1.4–2.0 g/kg for active adults, and 1.2–1.5 g/kg for older adults. If you enter your daily calories, we also express the range as a share of your energy using 4 kcal per gram of protein.
How to use this calculator
- Enter your details — such as age, weight, and height — in the fields above.
- Choose any options that apply, like your activity level, goal, or formula.
- Read your result instantly. It updates as you type — no sign-up required.
Sources: Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Older-adult range per PROT-AGE (Bauer 2013); maintenance baseline per the Dietary Reference Intakes.
These calculators give general estimates for healthy adults and are not medical or dietary advice. For individual guidance, consult a registered dietitian or your healthcare provider.
Reviewed by the NutraPlanner nutrition team. · Last updated 2026-07-10
Frequently asked questions
How much protein do I need per day?
General guidelines range from about 0.8 g/kg for sedentary adults up to ~1.6–2.0 g/kg for people building muscle or training hard. Multiply your body weight in kg by the figure for your goal.
Is more protein always better?
Up to a point. Intakes around 1.6 g/kg capture most muscle-building benefit for most people; much higher amounts rarely add more. Those with kidney conditions should follow medical advice.
Should I count protein from all foods?
Yes — total daily protein matters, from whole foods and supplements combined. Spreading it across meals can help.
Plan meals around these numbers
NutraPlanner turns targets like these into branded meal plans for your clients — or yourself.