RDA Minimum
0.8 g/kg
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Baseline minimum for most adults
Daily Protein Requirement Calculator
Our Daily Protein Requirement Calculator shows exactly how much protein you need each day based on your weight, age, activity level, and special considerations like pregnancy or breastfeeding. Use it to support muscle health, recovery, and overall wellbeing while hitting your nutrition goals.
Daily Protein Requirement Calculator
Suggested Daily Range
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Adjusted for age, activity, and selections
Protein from Calories
10–35% of calories
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≈ calories × (10–35%) ÷ 4 cal/g
Choose a target inside your personalised range —
Your Target
good
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— g/kg
Per Meal
good
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— meals
About these estimates
RDA: 0.8 g/kg is a minimum for most adults.
Age & activity: Needs often rise after 40–50 (sarcopenia risk) and with training. Pregnancy and breastfeeding also increase needs.
Calories: 10–35% of your daily calories can come from protein (4 cal per gram).
Traffic lights (what to aim for): Green means your total protein and each meal are in a sweet spot your body can use. Orange is close, but not ideal. Red means a meal target is likely above what your body can use at once — extra protein won’t build more muscle in that sitting and is used for energy or excreted. Spreading protein across meals keeps you in the green more often.
Disclaimer: These calculators are for educational and general wellness purposes only. They give you estimates based on standard formulas — not medical advice or a personalised prescription. Results can vary depending on many factors, including your health history, body composition, and lifestyle.
Always use them as a guide, not a rule. For individual advice, especially if you have a medical condition or specific health goals, consult a qualified health professional.