Protein Needs Calculator
Calculate daily protein requirements based on weight, activity, and goals.
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Formula
Calculates the range of protein required for maintenance or muscle growth.
Worked Example
Daily Protein Requirements
- Sedentary adults (RDA): 0.8g per kilogram of body weight
- Active individuals: 1.2 to 1.5g per kilogram to support recovery
- Athletes or those gaining muscle: 1.6 to 2.2g per kilogram (standard sports nutrition)
- Clinical recovery: Higher protein intake is often needed for healing from surgery or significant injury
These values are general guidelines. Individual needs can vary based on age, existing muscle mass, and dietary preferences.
You can also calculate changes using our Macro Calculator, Calorie Calculator or BMR Calculator.
Frequently Asked Questions
How much protein should I eat?
For most healthy, active adults, 1.2 to 1.6g per kg of body weight is a safe and effective range. If you are training hard for muscle, 1.8 to 2.2g is common.
Is too much protein bad for kidneys?
For healthy individuals, high protein is generally safe. Those with pre-existing kidney disease should consult their doctor before increasing protein intake.
Do vegans need more protein?
Because plant proteins can have lower bioavailability, some experts suggest vegans aim for the higher end of the recommended ranges.
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