General estimate
Protein Intake Calculator
Provides a general protein range based on body weight and activity.
How this estimate is calculated
Grams per kilogram of body weight, using a range that widens with training load: 0.8–1.0 g/kg when mostly seated, up to 1.6–2.0 g/kg when very active.
How to use the result
Treat it as a starting point to compare against how you actually feel and what you actually eat. Estimates are most useful for spotting a large gap, not for chasing a precise number.
What this cannot tell you
Kidney or liver disease, pregnancy and recovery from illness all change protein needs. Those situations need individual advice, not a population range.
Estimates, not measurements: this tool runs a population equation, so it describes a typical person with your inputs rather than measuring you. Where a number drives a decision about a diagnosed condition or medication, have a dietitian or clinician sanity-check it against your history.