Protein Intake Calculator
Daily protein target in grams based on your weight and activity goal.
Active / regular exercise
A general guideline, not medical advice — people with kidney conditions or other health concerns should consult a doctor before increasing protein intake significantly.
Daily protein target
90–120 g
≈ 360–480 kcal from protein
Sedentary
60–75 g
Active
90–120 g
Athlete
120–165 g
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
Why the range, not a single number
Protein needs scale with activity level and goals, not just body weight alone. The RDA minimum (0.8 g/kg) prevents deficiency but is widely considered too low for anyone exercising regularly. Active individuals typically do well in the 1.2–1.6 g/kg range, while those specifically building muscle or in a calorie deficit (where extra protein helps preserve lean mass) often benefit from 1.6–2.2 g/kg. Spreading intake across 3–4 meals tends to support muscle protein synthesis better than getting it all in one sitting.
Frequently asked questions
Why do activity goals change the protein target so much?
Muscle repair and growth from resistance training increases protein needs well above the baseline RDA — common recommendations range from about 0.8 g/kg for sedentary adults up to 1.6–2.2 g/kg for those actively building muscle.
Is more protein always better?
Not necessarily — intake well beyond what your goals and body weight call for provides diminishing returns, and very high protein intake alongside certain kidney conditions warrants medical guidance. This calculator gives a goal-based target, not an upper limit.