Protein Intake Calculator

Recommended intake depends on body weight and activity: about 0.8 g/kg for a sedentary lifestyle, 1.2 g/kg for moderate activity, 1.8 g/kg for athletes and up to 2.0 g/kg during a cut. The calculator multiplies your body weight by the coefficient of the chosen activity level.

The 0.8 g/kg figure is the official Recommended Dietary Allowance (RDA) for an adult, preventing deficiency. Values of 1.2–2.0 g/kg come from research on active people and athletes, where higher intake supports recovery, muscle growth and preservation of muscle mass during a calorie deficit.

In a calorie deficit the body tends to use muscle for energy. Higher protein intake (around 2.0 g/kg) protects muscle mass, increases satiety and has a high thermic effect. As a result a cut is more favourable for body composition and metabolism.

Spreading protein across several meals works better. The body uses 20–40 g portions more efficiently for muscle protein synthesis, so the calculator divides the requirement into four meals. A single large portion is not harmful but part of it is used less efficiently.

One gram of protein provides about 4 kcal, similar to carbohydrates and less than fat (9 kcal/g). The calculator converts the requirement into calories by multiplying grams by 4, which helps you plan the rest of your macronutrients.

For healthy people intake up to about 2 g/kg is considered safe. Very high intake may stress the kidneys in people with existing kidney disease and usually brings no extra benefit. Those with kidney or liver disease should set their intake with a doctor or dietitian.

Complete animal protein is found in meat, fish, eggs and dairy. Plant sources include legumes, tofu, tempeh, nuts, seeds and grains. Combining different plant sources provides a full set of amino acids, which matters especially in vegetarian and vegan diets.

Yes. The athlete option (1.8 g/kg) works well for building muscle and the cutting option (2.0 g/kg) for weight loss. For advanced training, endurance sports or specific goals it is worth confirming intake with a sports dietitian.

Yes. Older adults have higher requirements due to sarcopenia and are often advised 1.0–1.2 g/kg or more. Pregnant and breastfeeding women also have increased needs that should be set with a doctor.

No. Results are indicative; consult a doctor or dietitian. With kidney, liver disease, diabetes, during pregnancy, in competitive sport or on special diets, individual intake should be set with a specialist.