HEALTH · PROTEIN INTAKE
Protein Intake Calculator
Find your daily protein target in grams based on body weight and activity level, using ISSN and USDA reference ranges.
About This Calculator
Protein needs are not one-size-fits-all — they depend on body weight, activity level, and goals. This calculator shows the evidence-based range recommended by the International Society of Sports Nutrition (ISSN) and USDA for each activity category, from sedentary adults to competitive athletes.
How It Works
Enter your body weight and select your activity level. The calculator multiplies your weight in kilograms by the recommended grams per kilogram per day for that activity level, returning a daily range in grams. Imperial weight is converted to kg before applying the multiplier.
The Formula
Protein (g/day) = weight (kg) × multiplier (g/kg)
- weight
- body weight in kg
- multiplier
- recommended g/kg/day for the selected activity level
Frequently Asked Questions
- Why is the result a range and not a single number?
- The research shows optimal protein intake varies within a population at any activity level. Showing a range reflects this uncertainty and is more honest than a false-precision single value.
- Can I eat more than the maximum shown?
- Intakes up to around 3.5 g/kg/day appear safe for healthy adults, but higher amounts have not been shown to improve body composition or performance further. People with kidney disease should consult a doctor before increasing protein.
- Is this the same as the protein in my macronutrient split?
- Related, but separate. The macronutrient calculator derives protein grams from a percentage of total calories. This calculator starts from weight and activity. For consistency, your total calorie budget (from TDEE) and this protein target should agree before locking in a diet plan.