Protein Intake Calculator

How much protein do you need?

Protein needs are best understood as a range. Someone who is lightly active may need less than someone training regularly or trying to build muscle. Spreading protein across three or four meals can make the daily range easier to reach.

• General health: 0.8-1.0 g/kg
• Lightly active: 1.0-1.2 g/kg
• Regular exercise: 1.2-1.6 g/kg
• Muscle building or higher training demands: 1.6-2.2 g/kg

Factors that affect protein needs

Age, health status, training volume, dietary pattern, appetite, and recovery all matter. People with kidney disease or other medical conditions should ask their healthcare professional about an appropriate intake.