Protein CalculatorFree online fitness & health calculator — instant results, no sign-up

Minimum = Weight × 0.8
Active Lower = Weight × 1.2
Active Upper = Weight × (Activity Factor > 1.5 ? 2.0 : 1.6)

• WeightTotal body weight in kilograms (kg)
• MinimumStandard Recommended Dietary Allowance (RDA) baseline intake in grams per day
• Active LowerLower boundary of the active intake range in grams per day (1.2 g/kg)
• Active UpperUpper boundary of the active intake range in grams per day (1.6 g/kg for sedentary/light activity, 2.0 g/kg for moderate to very active)

The calculator multiplies body weight by 0.8 g/kg to determine the minimum baseline requirement. For the active range, it calculates a lower bound at 1.2 g/kg and sets the upper bound at 1.6 g/kg for low-activity tiers or 2.0 g/kg when the activity multiplier exceeds 1.5, rounding all outputs to the nearest whole gram.

These are the calculator's starting values and the results it actually produces for them.

1. 1Input your current body weight in kilograms.
2. 2Select your habitual weekly exercise frequency from the activity dropdown menu.
3. 3Multiply your weight by 0.8 to obtain the baseline minimum daily protein allowance.
4. 4Review the active target range calculated between 1.2 g/kg and either 1.6 g/kg or 2.0 g/kg based on your training level.

Further reading

• USDA Dietary Guidelines