Protein intake calculator
Daily protein targets by body weight and training level, in grams and calories. The bands follow the IOM 2005 RDA (0.8 g/kg), the ACSM/AND 2016 joint position stand (1.2–2.0 g/kg), the ISSN 2017 stand (1.4–2.0 g/kg), Morton et al. 2018 (cap near 2.2 g/kg) and PROT-AGE 2013 (1.0–1.2 g/kg for older adults), converted at 4 kcal/g.
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Weight and training level
Bands are converted at 4 kcal/g. Anyone with impaired kidney function should follow medical advice rather than these defaults.
Result
Enter your weight, pick a training level, then press “Calculate protein”.
What this tool does
- After starting a lifting programme, pin down how much protein to eat — turn “more meat” into a concrete 112–154 g target.
- During a cut, use the 1.6–2.4 g/kg band to protect lean mass instead of just slashing calories.
- Convert grams into calories and a share of intake, so you can check protein is not crowding out the carbohydrate that fuels training.
- Plan meals for older relatives at the 1.0–1.2 g/kg recommendation rather than drifting below the 0.8 g/kg RDA.
Example
Input
Weight 70 kg, level “Strength training 1.6–2.2 g/kg”
Output
112–154 g of protein per day, or 448–616 kcal; across 4 meals that is 28–39 g per meal
Morton et al. (2018) found roughly 1.6 g/kg maximises muscle gain, with about 2.2 g/kg as the practical ceiling.
Frequently asked questions
Where do these bands come from?
The floor for sedentary adults is the IOM 2005 DRIs RDA of 0.8 g/kg. The training bands come from the ACSM/AND 2016 joint position stand and the ISSN 2017 stand (1.2–2.0 g/kg), with the strength ceiling from Morton et al. 2018 at about 2.2 g/kg. Older adults use the PROT-AGE group’s 1.0–1.2 g/kg.
Can the body absorb a large single dose of protein?
Total daily intake matters most. If you hit the target, spreading it over three or four meals at roughly 0.4 g/kg each supports muscle protein synthesis a little better, which is why the tool reports a per-meal figure. Stacking everything into one meal is not wasted, just slightly less efficient.
Does high protein harm the kidneys?
In people with healthy kidneys the current evidence does not support harm at 1.6–2.2 g/kg. Anyone with existing chronic kidney disease needs protein restriction under medical supervision and should not use these defaults.
Can vegetarians hit these targets?
Yes, but plant proteins score lower on amino acid profile and digest slightly less well, so aim for the upper end of the band (say 1.8–2.2 g/kg) and combine legumes, soy products, quinoa and nuts to cover the essential amino acids.
Why enter calories and meals?
Calories add a protein share of total intake so you can compare with the 10–35% AMDR band, and meals add a per-meal target. Both are optional.
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