Protein Intake Calculator
Daily protein target based on your weight, goal, and training intensity. Evidence-based ranges, not the outdated 0.8 g/kg RDA.
Your numbers
Enter your numbers and click Calculate
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Try FitForge free →Educational tool. The numbers here are estimates based on population averages. Your actual needs depend on genetics, body composition, medical conditions, sleep, and other factors this calculator can't measure. Use the output as a starting point, track your weight and energy for 2–3 weeks, and adjust accordingly. If you have a medical condition (thyroid disorder, diabetes, eating disorder history, pregnancy), consult a registered dietitian before changing your intake.