Protein Calculator

Estimate your daily protein intake using your body stats and activity level.

Personal details

Sex

Female Male

Age years

Height

For ft/in, enter your total height in inches (e.g., 5 ft 8 in = 68). For m/cm, enter your total height in centimeters.

Current weight

Use your current body weight. If you’re entering pounds, we’ll convert to kilograms for the calculation.

Daily Activity Level

Activity level influences your estimated calorie needs and recommended protein target.

Results

Minimum Protein

grams/day

Recommended Protein

grams/day

High Protein

grams/day

Based on given information, the following are the basic protein intake recommendations from multiple authoritative institutions:

American Dietetic Association (ADA): at least —.

The Centers for Disease Control and Prevention (CDC): — (10-35% of daily caloric intake).

World Health Organization safe lower limit: —.

Formula + logic
1) Convert weight to kilograms (kg).
2) Minimum protein = 0.8 × weight(kg).
3) Recommended protein = activity-based factor × weight(kg).
4) High protein = (recommended factor + 0.4) × weight(kg), capped at 2.2 g/kg.
5) CDC line uses estimated calories (Mifflin-St Jeor) and converts 10–35% of calories to grams (÷4).

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