Protein Goal Calculator
The dietary reference intake is 0.8 g of protein per kilogram of body weight per day, which is a minimum for most adults rather than an optimum. Active and older adults often do better higher up. This tool gives you a range, not a single number.
How this is calculated
- The recommended dietary allowance is 0.8 g per kg per day. Intakes commonly cited for active adults are 1.2 to 2.0 g per kg per day, spread across meals.
- Grams here are based on body weight, not lean mass. Anyone with kidney disease should set protein intake with a clinician.
- A practical pattern is 20 to 40 g of protein per meal, three or four times a day, rather than one very large serving.
Read the guide
The content on this site is for general educational purposes and reflects widely published public health guidance. It is not a substitute for professional medical advice, diagnosis, or treatment. Always talk with a qualified healthcare provider before changing your diet, starting a supplement, or making a major dietary change, especially if you have a medical condition.