Nutrition
Protein Intake Calculator
Your Daily Protein Target
Recommended Daily Intake
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grams / day
Minimum
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g / day
Maximum
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g / day
Protein needs vary based on overall diet, health conditions, and training intensity. These are general evidence-based guidelines.
FAQs
What is the basic daily protein requirement?
For healthy adults with minimal physical activity, the general Recommended Dietary Allowance is about 0.8 grams of protein per kilogram of body weight per day.
What protein range is useful for active people
Physically active people often need more protein. Sports nutrition research commonly supports around 1.4–2.0 g/kg/day for active individuals, depending on training type and goals.
What protein result is good for muscle gain?
For muscle gain, a higher protein range is usually paired with resistance training, enough total calories, and recovery. Protein alone will not build muscle if training and overall nutrition are poor.
When can high protein intake be risky?
People with kidney disease, liver disease, certain metabolic conditions, or medical dietary restrictions should not follow a high-protein target without professional advice.
