Protein calculator
See the protein range published for your group, in grams a day for your weight. Every range comes from a named source, and nothing you type leaves this page.
When to ask for your own number
If you are on a GLP-1 medication, after bariatric surgery, living with kidney disease, pregnant or breastfeeding, or under 18, the guidance for you is different. Ask your clinician or dietitian for your number.
Where the ranges come from
Each range below was read in its source. The calculator multiplies it by the weight you enter and rounds to the nearest gram.
| Group | Published range | Source |
|---|---|---|
| Most adults | 0.8 g/kg a day | Dietary Reference Intakes: The Essential Guide to Nutrient Requirements, National Academies Press 2006; confirmed in J Int Soc Sports Nutr, 2026 (PMID 41978913) |
| Adults who exercise regularly | 1.4 to 2.0 g/kg a day | International Society of Sports Nutrition Position Stand: protein and exercise, Journal of the International Society of Sports Nutrition 2017 |
| People over 65 | 1.0 to 1.2 g/kg a day | Evidence-based recommendations for optimal dietary protein intake in older people: the PROT-AGE Study Group, Journal of the American Medical Directors Association 2013 |
See your protein beside your training.
Loopa puts what you ate next to what you lifted, so you can see where your intake actually lands each day.
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Questions about the calculator
What it does, what it does not, and what happens to what you type.
Is this my protein target?
No. It shows the range published for a group of people, converted to grams for the weight you enter. Your own number depends on your health, your goals and any treatment you are on, and that is a conversation with your clinician or a registered dietitian.
Why is the adult figure a single number?
The Recommended Dietary Allowance is set as one figure, 0.8 g per kilogram of body weight a day, meant to cover the needs of nearly all healthy adults. It is a minimum to meet, not a limit.
Which weight should I enter?
The calculator converts whatever weight you enter. The sources express their ranges per kilogram of body weight; if your clinician uses a different reference weight for you, use the one they give you.
Does Loopa keep what I type here?
No. The arithmetic runs in your browser. Nothing you enter or see is stored or sent anywhere, and the page works the same with your connection turned off once it has loaded.