Protein calculator
How much protein do you need?
kg
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Choose your sex, enter your body weight and pick an activity level to see your estimate.
General estimate for healthy adults aged 18–64 maintaining their weight. Pregnancy, breastfeeding, kidney disease, weight-loss diets, and very high or low body weight require individual advice.
Research behind this estimate
- Everyday health starts at 0.83 g/kg/day, the Nordic recommended intake that covers nearly all healthy adults, and runs to 1.2 g/kg/day, where the U.S. 2025–2030 target begins. It is not a claim about the optimal intake for every person. Nordic Nutrition Recommendations 2023 (Nordic Council of Ministers, 2023)
- Active uses the U.S. Dietary Guidelines target of 1.2–1.6 g/kg/day. Dietary Guidelines for Americans, 2025–2030 (USDA & HHS, 2026)
- A dose-response meta-analysis of strength trials found that, alongside training, strength gains kept rising with protein up to about 1.5 g/kg/day. Tagawa et al., Sports Medicine – Open (2022)
- Build muscle starts at 1.6 g/kg/day: a meta-analysis of 74 trials found extra lean mass with resistance training at 1.6 g/kg/day or more in adults under 65. Nunes et al., Journal of Cachexia, Sarcopenia and Muscle (2022)
- The 2.2 g/kg/day upper end follows recent reviews: resistance-trained people typically benefit from 1.6–2.2 g/kg/day to maximise muscle and strength. Individual needs vary. Jahan-Mihan et al., Nutrients (2025)