Protein Intake Calculator
Protein Intake Calculator
A daily protein range based on your weight and goal, useful for protecting muscle while losing.
Estimate only, not medical advice. General guidance only. People with kidney disease or other conditions, and anyone on weight-loss medication, should confirm their target with a clinician or dietitian.
Free to use and save. A free account keeps your results in your private journal, and the ads on the calculator pages are hidden while you are signed in.
How this is calculated
Ranges are common guidance, not a prescription: The 2025-2030 Dietary Guidelines for Americans recommend 1.2 to 1.6 g per kg per day for adults. 0.8 g per kg is the older U.S. Recommended Dietary Allowance, the minimum to prevent deficiency in healthy adults. 1.6 to 2.2 g per kg is often suggested to help preserve muscle during weight loss (sports-nutrition position statements). Sex does not change these ranges. Everything is calculated in your browser, and nothing you enter is stored or sent anywhere.