Personal Protein Calculator
Your daily protein target
Your personal daily protein target — by age, weight, sex, activity, goal and life stage.
How we calculate
Reference values built in
| Group | Protein | Notes |
|---|---|---|
| Infants 0–6 months | 1.52 g/kg | Adequate intake from breast milk or formula |
| Infants 7–12 months | 1.2 g/kg | RDA |
| Children 1–3 years | 1.05 g/kg | RDA |
| Children 4–13 years | 0.95 g/kg | RDA |
| Teens 14–18 years | 0.85 g/kg | Active teens: 1.2–1.6 g/kg |
| Adults 19+ | 0.8 g/kg | RDA minimum; active adults and athletes 1.2–2.2 g/kg |
| Seniors 65+ | 1.0–1.2 g/kg | PROT-AGE recommendation to preserve muscle |
| Pregnancy (2nd–3rd trimester) | +25 g/day | On top of baseline |
| Breastfeeding | +25 g/day | On top of baseline |
| CKD 3–5, not on dialysis | 0.55–0.6 g/kg | KDOQI 2020, under renal dietitian supervision; 0.6–0.8 g/kg with diabetes |
| Dialysis | 1.0–1.2 g/kg | Dialysis removes protein |
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