Protein Calculator
Protein preserves muscle; needs rise with age and with training.
Result
56 g protein/day
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How it's calculated
- 1Adult baseline: about 0.8 g per kg of body weight (EFSA: 0.83 g/kg).
- 2Over 65: 1.0–1.2 g/kg recommended (PROT-AGE).
- 3Regular exercise: 1.2–1.6 g/kg; strength training: 1.6–2.2 g/kg (ISSN).
Frequently asked questions
Is too much protein harmful?
These ranges are considered safe for healthy adults. With kidney disease, set your intake with your doctor.
How should I spread my protein?
Across 3–4 meals of roughly 20–40 g each works well for muscle.
Is plant protein enough?
Yes — varied legumes, grains and soy can cover your needs.
Sources
This tool produces an estimate and is not a medical diagnosis. Talk to a doctor about health decisions.