Free tools

Protein Calculator

Daily protein target based on weight and goal — using ranges from sports nutrition research, not the outdated 0.8 g/kg RDA (which is the bare minimum to avoid deficiency, not optimal).

Method

ISSN position stand: 1.4-2.0 g/kg for active individuals, up to 2.2 g/kg during fat loss to preserve lean mass. Older RDA of 0.8 g/kg is a deficiency-avoidance minimum, not an optimal target — especially for adults over 40 or anyone training.

Estimates only

Spread protein across 3-5 meals. Whole sources (eggs, dairy, fish, meat, legumes, tofu) preferred over powders — but a shake to hit your target is fine.