Protein Intake Calculator
Daily protein by body weight and training status — the g/kg evidence translated, from RDA floor to athlete range.
The 0.8 g/kg RDA is a deficiency floor, not an optimum — training adults benefit up to ~1.6–2.0 g/kg (Morton meta-analysis), and the PROT-AGE group recommends 1.0–1.2 g/kg for older adults to counter anabolic resistance. Beyond the upper bounds, extra protein is safe in healthy kidneys but stops adding benefit.
Formula
For general information only — not medical or training advice. Estimates vary between individuals; consult a qualified professional before changing your exercise or nutrition routine.
Daily protein by body weight and training status — the g/kg evidence translated, from RDA floor to athlete range. The Protein Intake Calculator is a free, private protein intake calculator tool — every result computes instantly in your browser with no sign-up and no data upload.
About Protein Intake Calculator
The 0.8 g/kg RDA is a deficiency floor, not an optimum — training adults benefit up to ~1.6–2.0 g/kg (Morton meta-analysis), and the PROT-AGE group recommends 1.0–1.2 g/kg for older adults to counter anabolic resistance. It applies protein = weight × g/kg range for your context. Use the Protein Intake Calculator to get an instant, clearly-explained result with the working shown step by step — free, private and with the source method cited.
How to use Protein Intake Calculator
- 1Enter your details in the Protein Intake Calculator input fields above.
- 2The result updates instantly with the working and reference bands shown.
- 3Adjust any value to explore how it changes the outcome — it's free and unlimited.
Why use Protein Intake Calculator?
- ✓Instant protein intake calculator result that recomputes as you type — no waiting, no page reloads
- ✓100% client-side: your health data never leaves your browser
- ✓Shows the actual formula and your numbers substituted in, so you can see exactly how the result is reached
- ✓Based on published, citable sources (Morton RW et al., Br J Sports Med 2018)
- ✓Free forever with no sign-up, account or app install
Frequently asked questions
How does the Protein Intake Calculator work?+
The 0.8 g/kg RDA is a deficiency floor, not an optimum — training adults benefit up to ~1.6–2.0 g/kg (Morton meta-analysis), and the PROT-AGE group recommends 1.0–1.2 g/kg for older adults to counter anabolic resistance. The calculation uses the formula: protein = weight × g/kg range for your context. Everything runs instantly in your browser as you type — your inputs are never uploaded.
Is the Protein Intake Calculator accurate, and what is it based on?+
The method is traceable to authoritative sources, including Morton RW et al., Br J Sports Med 2018; Bauer J et al., JAMDA 2013 — PROT-AGE position. Results are estimates — individual variation always applies, so treat the output as a well-grounded starting point.
Is the Protein Intake Calculator free and private?+
Yes. It's completely free with no sign-up, and all computation happens locally in your browser, so none of your health data ever leaves your device.
Can I use this for medical decisions?+
This tool is for general fitness information only, not medical or training advice. Consult a professional before changing your routine.
What can I use the Protein Intake Calculator for?+
It's commonly used for protein intake calculator, how much protein, protein per kg. Daily protein by body weight and training status — the g/kg evidence translated, from RDA floor to athlete range.
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