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Health & Fitness

Protein Intake Estimator

Estimate daily protein needs in grams from body weight and activity, from the RDA baseline to athletic ranges.

Your inputs

Results

Suggested daily protein

84–112 g

Lower end
84 g/day
Upper end
112 g/day
Per meal (upper end)
28 g

≈Estimate based on the stated model and assumptions

Notes for this result

  • This is a population-level estimate for adults, not a diagnosis. Discuss health decisions with a qualified professional.
  • People with kidney disease or on a prescribed diet should follow their clinician’s advice.

Inputs are never added to links for financial, salary or health calculators.

What this calculator does

Protein needs scale with body weight and rise with training and age. This tool shows an evidence-based range for your situation.

Formula and method

Protein = body weight (kg) × g/kg: 0.8 (RDA), 1.0–1.2 (older adults), 1.2–1.6 (regular exercise), 1.6–2.0 (training)

Worked example

Calculated by this tool with its default inputs:

Inputs

  • Units: Metric (kg, cm)
  • Weight: 70 kg
  • Situation: Regular exercise
  • Meals per day: 4

Results

  • Suggested daily protein: 84–112 g
  • Lower end: 84 g/day
  • Upper end: 112 g/day
  • Per meal (upper end): 28 g

How to read the results

Spreading protein across meals is a practical way to reach the target.

Assumptions and limitations

  • People with kidney disease should follow medical advice on protein.
  • An estimate for healthy adults, not a diagnosis or medical advice. Consult a qualified health professional about your personal situation.

Health results are general estimates for adults and do not replace medical advice, diagnosis or treatment. Speak to a qualified health professional about your personal situation, especially during pregnancy or if you have a medical condition.

Questions

Is more protein always better?

Benefits plateau; intakes far above about 2 g/kg offer little extra for most people.

Methodology and verification

Result type
Estimate based on the stated model and assumptions
Formula version
1.0
Automated verification
3 reference and validation test cases, checked against independently computed values. The site cannot be built if any of them fail.
Editorial review
Awaiting human editorial review. The explanation was drafted with AI assistance; the formula and examples are verified by the automated tests above.

Privacy

Everything you enter is calculated in this browser and is not sent to Numerith or anyone else. Because this calculator can involve personal financial or health details, your inputs are never added to share links or saved to history. Privacy policy