The Protein Needs Calculator gives you a personalized daily protein target based on sports nutrition research — not the outdated RDA minimum.
What it asks for #
Three things: your body weight (pounds or kilograms), your age group (under 40, 40–54, or 55+), and your main goal — staying healthy with minimal training, staying active, building muscle, or losing fat while protecting muscle.
What you get back #
A daily protein target range, not a single number, plus a breakdown of how to split it across three meals or four meals and snacks. The range shifts with your goal: staying healthy without much training sits around 1.0 to 1.4 grams per kilogram, while active lifestyles sit around 1.4 to 1.8.
Why does my target go up with age? #
After 40, your body becomes less responsive to protein — researchers call it anabolic resistance — so the calculator raises your target to compensate. This is normal and built in on purpose.
Should I use my current weight or goal weight? #
If you’re carrying significant extra weight, entering your goal weight can give you a more realistic target. Either way, treat the number as a starting point and adjust based on how you feel and progress.
Is that much protein safe for my kidneys? #
For people with healthy kidneys, intakes in these ranges have not been shown to cause kidney damage. If you have a kidney condition, talk with your doctor before raising your protein intake.
Do I need protein powder to hit my target? #
No. The calculator assumes food first — meat, fish, eggs, dairy, legumes. Supplements are a convenience, not a requirement.
