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Online Protein Calculator
Estimate your daily protein needs with ADA, CDC, and WHO reference ranges, based on your weight, activity, and BMR. Free and instant.
| American Dietetic Association (ADA) (grams/day) | 80 - 144 |
|---|---|
| The Centers for Disease Control and Prevention (CDC) (grams/day) | 64 - 224 (10-35% of daily caloric intake) |
| World Health Organization safe lower limit (grams/day) | 67 |
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What Is This Tool?
The Protein Calculator estimates how much protein you may need each day, shown as three reference ranges based on guidance associated with the ADA, the CDC, and the WHO. It uses your gender, age, height, weight, and activity level, with a choice of three BMR formulas, to work out the figures, including a range derived from your estimated daily energy. You can enter measurements in metric or imperial units and download the result as a PDF. The numbers are general estimates, not personalized nutrition or medical advice.
How to Use This Tool?
- Select your gender and units, then enter your age, height, and weight.
- Choose your activity level.
- Optionally open Options to pick a BMR formula, adding body fat for Katch-McArdle.
- Click Calculate, then download the result as a PDF if needed.
Key Features
- Shows three reference protein ranges drawn from ADA, CDC, and WHO guidance.
- Bases the CDC range on your estimated daily energy from BMR and activity.
- Offers three BMR formulas: Mifflin St Jeor, Revised Harris-Benedict, and Katch-McArdle.
- Works in metric or imperial units with gender, age, height, and weight inputs.
- Download the protein recommendations as a PDF.
Examples
- An 80 kg person gets an ADA range of about 80 to 144 grams of protein per day.
- For a moderately active 30-year-old man at 182 cm and 80 kg, the CDC range is roughly 64 to 224 grams.
- The WHO lower limit for that person works out to about 67 grams per day.
- Choosing a higher activity level raises the CDC range, since it depends on daily energy.
Common Use Cases
- Getting a general daily protein target to plan meals around.
- Comparing how ADA, CDC, and WHO references differ for the same person.
- Supporting fitness or strength goals with a protein estimate.
- Checking protein needs after a change in weight or activity.
- Adding context to an overall nutrition plan.
Tips & Best Practices
- Enter an accurate, recent weight, since most of the ranges depend on it.
- Pick the activity level that honestly reflects your typical week.
- Treat the ranges as starting estimates rather than fixed targets.
- Spread protein across meals rather than relying on a single large serving.
- Consult a dietitian or doctor for needs related to training, illness, or pregnancy.
Limitations
- All figures are estimates and individual protein needs vary.
- It accepts ages from 15 to 80, so values outside that range are not supported.
- It does not account for medical conditions, pregnancy, or specific athletic demands.
- It is for general information only and is not nutritional or medical advice.
Frequently Asked Questions
- Why does it show three different ranges?
- Each range reflects a different reference source, so showing all three gives a broader picture rather than a single number.
- Why is the CDC range so wide?
- The CDC range is based on a percentage of daily energy, which spans a broad band, so it is wider than the weight-based figures.
- Which BMR formula should I pick?
- Mifflin St Jeor is a common general choice, Revised Harris-Benedict is an alternative, and Katch-McArdle is best if you know your body fat percentage.
- Can I save my result?
- Yes. Click Download Result as PDF to save the protein recommendations as a file.
Key Terminology
- Protein
- A macronutrient the body uses to build and repair tissue, providing about four calories per gram.
- Basal Metabolic Rate (BMR)
- The calories your body burns at rest to keep essential functions running.
- Activity factor
- A multiplier applied to BMR to reflect how active you are during the day.
- Grams per kilogram
- A common way to express protein needs, scaling the amount to body weight.
- Lean body mass
- Everything in the body that is not fat, often used to fine-tune protein targets.