P
Protein Intake Calculator
How much protein a day suits your weight and what you train for.
Result…
How it's calculated
Protein (g/day) = body weight (kg) × g per kg RDA 0.8 · over 65: 1.0–1.2 (PROT-AGE) · endurance 1.2–1.4 (ACSM) · muscle gain 1.6–2.2 (Morton 2018, ISSN) · fat loss while training 1.8–2.7 (Helms 2014)
The RDA of 0.8 g per kg is the amount that covers almost every sedentary adult; people who train, and older adults, do better with more. Spreading it over three or four meals of 20–40 g helps the body use it. If you carry a lot of excess weight, the figure can run high: using the weight at a BMI of 25 is a common adjustment.
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