Protein Calculator

Get a daily protein range in grams based on your body weight and how active you are. The result is a range, not a single magic number — aim somewhere inside it.

Body weight (kg)Activity & goal

Suggested daily protein

82–109 g/day

Based on 1.2–1.6 g per kg of body weight

A range works better than a single number — aim somewhere inside it and spread protein across meals. Women over 50 and those in or past menopause often do best toward the higher end to protect muscle and bone. Needs change with kidney health, pregnancy, and other conditions.

How it works

Protein recommendations are usually given as grams per kilogram of body weight. The Recommended Dietary Allowance (RDA) — the minimum to prevent deficiency in most healthy adults — is about 0.8 g/kg. People who exercise regularly generally do better around 1.2–1.6 g/kg, and those building muscle or doing resistance training often aim for 1.6–2.2 g/kg. The calculator multiplies your weight by these ranges.

Women's protein needs tend to rise with age. After menopause, falling estrogen makes muscle and bone easier to lose, so many women benefit from the higher end of the range (roughly 1.2–1.6 g/kg or more) alongside strength training. Spreading protein across meals, rather than loading it into one, helps your body use it.

This is a general guide, not a medical target. If you have kidney disease, are pregnant or breastfeeding, or have another health condition, your needs may be different — check with your doctor or a registered dietitian before making big changes.