Protein Intake Calculator

Base target of 1.6–2.2 g/kg is set by goal (lose/maintain/gain), nudged by activity level, then floored for older adults (65+) and lifted to at least 2.0 g/kg for GLP-1 users. Daily grams = target × body weight (kg).

Morton RW et al. (2018) British Journal of Sports Medicine; Bauer J et al. (2013) PROT-AGE older-adult guidance.

Individual needs vary with training status, health, and total energy intake. Treat the range as the working answer and adjust to your results.

People with kidney disease or other conditions requiring protein restriction — follow your clinician's guidance instead of a general formula.

For active adults, research supports 1.6–2.2 grams of protein per kilogram of body weight per day. The exact figure depends on your goal, training, and age — this calculator sets it from all three.

Yes. During a calorie deficit, higher protein (toward 2.0–2.2 g/kg) helps preserve muscle and keeps you fuller, so more of the weight you lose comes from fat. That's why the 'lose' goal targets the top of the range.

After about 65, muscle becomes less responsive to protein — a phenomenon called anabolic resistance. Older adults benefit from the higher end of the range and from spreading protein across meals to counter age-related muscle loss.

GLP-1 medications (like Ozempic and Wegovy) sharply reduce appetite, which can lead to rapid weight loss that includes muscle. Prioritising protein — at least 2.0 g/kg — helps protect lean mass while your total intake drops.

For healthy people, intakes in this range are safe. Very high intakes offer no extra muscle benefit and simply displace other nutrients. If you have kidney disease, talk to your doctor before increasing protein.

Yes — aiming for roughly 0.4 g/kg per meal across 3–4 meals maximises muscle protein synthesis better than loading it all into one meal. Use the macro calculator to see your per-meal targets.