Protein Intake Calculator
Calculate your daily protein needs based on ADA, CDC, and WHO guidelines with our free online tool.
This tool provides personalized protein recommendations considering your body weight, height, age, gender, activity level, and fitness goals. Switch between US and Metric units and compare results across different health standards.
Protein Intake Calculator
Calculation Results
Your protein intake results will appear here after calculation
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Understanding Protein Intake
What is Protein Intake and Why It Matters
Protein is a vital macronutrient essential for building and repairing tissues, producing enzymes and hormones, and supporting overall health. Adequate protein intake supports muscle growth, immune function, and metabolic health. Insufficient protein can lead to muscle loss, weakened immunity, and fatigue, while excessive intake may strain kidneys in some individuals.
Scientific Basis of Protein Recommendations
The ADA recommends 0.8-1.2 g/kg body weight for adults, with higher ranges for athletes (1.2-2.0 g/kg). The CDC aligns with 10-35% of daily calories from protein, translating to about 0.8-1.8 g/kg depending on activity. The WHO sets a baseline of 0.83 g/kg, with adjustments for growth, pregnancy, or intense physical activity. These standards account for age, gender, and lifestyle factors.
How Much Protein You Need by Body Type and Goal
- Sedentary Individuals: 0.8-1.0 g/kg for maintenance.
- Active Individuals: 1.2-1.8 g/kg for muscle maintenance or fat loss.
- Athletes/Bodybuilders: 1.6-2.2 g/kg for muscle gain.
- Weight Loss: Higher protein (1.2-1.6 g/kg) helps preserve muscle mass.
Unit Conversions
1 kg = 2.20462 lbs | 1 g protein = 0.0353 oz | 1 cm = 0.393701 in | 1 ft = 30.48 cm
