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Protein needs range from 0.36 g/lb (sedentary) to 1.2 g/lb (athletic training). Higher intakes support muscle building and recovery. The DRI minimum is 0.8 g/kg; athletes often aim for 1.6–2.2 g/kg.
Review the inputs carefully and treat the output as an estimate. For decisions involving money, taxes, health, law, or security, compare the result with trusted professional guidance when needed.
Can I eat too much protein?
Very high protein intakes (>3 g/kg) are unlikely to cause harm in healthy adults, but offer little additional benefit over ~1.6–2.2 g/kg for muscle synthesis.
Macro Calculator
Calculate your daily macronutrient targets — protein, carbohydrates, and fat — based on your calorie goal and fitness objectives.
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Calculate your daily calorie needs using the Mifflin-St Jeor formula based on age, gender, height, weight, and activity.
Open toolFat Intake Calculator
Calculate your daily fat intake target in grams based on total calories and your dietary approach.
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