Daily Protein Calculator
Protein supports muscle, recovery, and satiety. Needs vary by weight and activity.
Your details
About this daily protein calculator
Protein supports muscle maintenance, immune function, and satiety — especially important when losing weight or staying active after 50.
General guidelines range from 0.7–1.0 g per pound of body weight for active adults, with lower targets for sedentary lifestyles. Needs rise with intense training or recovery from illness.
Use this protein calculator to estimate a daily gram target based on your weight and activity level.
Frequently asked questions
How much protein do I need daily? +
Sedentary adults often need 0.6–0.8 g per lb. Active adults may need 0.8–1.0 g per lb. This tool applies evidence-based ranges to your inputs.
Can you eat too much protein? +
Very high intakes may stress kidneys in certain medical conditions. Most healthy adults tolerate moderate-high protein well — ask your doctor if you have kidney disease.
Best protein sources? +
Lean poultry, fish, eggs, Greek yogurt, legumes, tofu, and lean beef are solid whole-food options.
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