Fit Nutrition library
Protein Calculator
Estimate a protein starting range.
How it’s calculated
This scales protein to body weight using the active-adult range. The general adult baseline (RDA) is lower.
Target = 1.2 – 1.6 g × body weight(kg) per day. Baseline RDA is 0.8 g/kg; athletes may use up to ~2.0 g/kg.
Source: ISSN Position Stand: protein and exercise; U.S. Dietary Reference Intakes.