Protein Calculator

What's your number?

Your number depends on your body weight, age, and goal: not a flat rule of thumb pulled from the 2025–2030 Dietary Guidelines' 1.2–1.6 g/kg baseline. Every value shown is exactly what the cited research supports, with no interpolated or estimated numbers in between.

Calculate my target

This is an educational estimate based on general population research, not personalized medical or clinical nutrition advice. If you're pregnant, managing kidney disease, or have another health condition, check with a registered dietitian or physician before changing your protein intake.

Where these numbers come from: the 1.2–1.6 g/kg maintain baseline (general population) is from the 2025–2030 Dietary Guidelines for Americans, extending to 1.4–2.0 g/kg for people who train regularly per the ISSN position stand (Jäger R, et al. J Int Soc Sports Nutr. 2017;14:20). The 1.6–2.2 g/kg build range, including the 1.62 g/kg plateau, is from Morton et al. 2018 (Br J Sports Med. 2018;52(6):376-384), a meta-analysis of 49 studies and 1,863 participants. The 2.0–2.4 g/kg fat-loss range is from Helms et al. 2014 (Int J Sport Nutr Exerc Metab), based on lean, resistance-trained athletes in a deficit; for adults 60+, it's replaced with a 1.2–1.6 g/kg range from the ESPEN consensus (Deutz NEP, et al. Clin Nutr. 2014;33(6):929-936) and Ishaq et al. 2025 (Front Nutr. 2025;12:1547325, ages 60-75). The age-50+ note reflects Morton et al.'s anabolic resistance finding and isn't applied to fat loss, which wasn't studied that way. There's no activity-frequency dropdown, since none of these sources support splitting by training frequency — Morton et al. tested this directly for build and found no effect — so maintain instead uses a simple yes/no toggle between two distinctly studied populations.