Your protein number should come with a reason.
Get a starting range based on your body size, goal, age, training and real-life eating schedule. No account required.
Evidence-based, then made practical.
The adult protein RDA is 0.8 grams per kilogram of body weight. Exercising adults commonly use a higher range around 1.4–2.0 grams per kilogram, with the useful starting point shaped by goal, training and total energy intake.
The calculator estimates a starting range rather than pretending there is one perfect number. The full Protein Profile adds your preferences, routine and barriers so the advice becomes easier to use.
Sources: National Academies dietary reference tables and International Society of Sports Nutrition position stand.
A number is helpful. A coach that remembers it is better.
Create your full Protein Profile, tell the coach what you ate, and use Menu Scout when a restaurant menu is making the decision harder than it needs to be.
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