Protein Needs Calculator
Results are estimates only and may not reflect your individual needs. This tool is for educational purposes only and is not medical advice.
Find your daily protein target based on your body weight and goal.
Your result will appear here
Complete the form and press Calculate Protein Needs.
Estimated result
Based on ISSN guidelines. Individual needs may vary with body composition and training intensity.
Why use this calculator
Protein is the most critical macro for preserving muscle during fat loss and supporting growth during a surplus. A one-size recommendation is rarely accurate because your target depends on your weight, training intensity, and goal. This calculator gives you a personalised range.
How to use this calculator
Enter your weight and age, then choose your goal — maintain muscle, build muscle, lose fat while preserving muscle, or athlete performance. Press Calculate to see your daily protein range and target.
What the result means
Recommendations are based on ISSN (International Society of Sports Nutrition) guidelines. Each goal maps to a different g/kg range: higher protein is recommended during fat loss (to protect muscle) and for athletes.
Important limitations
These ranges apply to healthy adults. People with kidney disease, certain metabolic conditions, or specific medical needs should consult a registered dietitian.
FAQ
Can I eat too much protein?
For healthy adults, high protein intake is generally safe. Very high intakes may be unnecessary rather than harmful for most people.
Does protein source matter?
Complete protein sources (animal products, soy, combinations of plant foods) that contain all essential amino acids are most effective for muscle synthesis.
Why do I need to enter my age?
Age affects metabolic rate and body composition. The formulas used here are validated for adults (18+). Child and teen calculations require different growth-adjusted reference ranges not covered by this tool.
These estimates are for educational purposes only and are not medical advice. They are not intended for children, teens, pregnancy, eating disorder recovery, or medical conditions.