Body size
Your weight is the starting point. Height helps us avoid giving you a target that is too high when weight alone could be misleading.
Personalized and free
Science-backed protein calculator
Get a clear daily protein target built around your body, lifestyle and goal, not a generic number. In about two minutes, you’ll know how many grams to aim for and why that target fits you, with GLP-1 use included when relevant.
- Your daily target in grams
- Why that target fits your situation
Protein BuddyMade for your situation
What makes your target personal
Protein needs are not the same for everyone. We use the answers that matter, then show you what changed your result.
Age
From age 65, we use a slightly higher minimum because older adults may need more protein to help maintain muscle.
Activity and goal
Training more often can raise your target. Building muscle and losing weight also need a different approach from simply maintaining.
GLP-1 medications
A smaller appetite can make enough protein harder to eat. We use a higher planning minimum and explain when it changes your result.
Women and men
Published protein ranges use the same approach for women and men. We ask so the plan and examples feel relevant to you.
Transparent by design
How we calculate your protein target
We turn your answers into one daily number in four simple steps.
- 1
Start with activity
How often you move and train gives us a starting point.
- 2
Add your goal
Building muscle or losing weight can raise that starting point.
- 3
Check your situation
Age 65+, weight loss and GLP-1 use can set a higher minimum.
- 4
Turn it into grams
We use your weight and height, then round the result to the nearest 5 g.
A helpful estimate
Research does not give one perfect formula for everyone. This result is a practical starting point, not medical advice. If you are pregnant, have kidney disease or follow a medical diet, ask a qualified clinician what is right for you.
Check our sources
Research and guidance
Want to check our work? These sources explain the numbers we use.
- National AcademiesSets the US adult reference at 0.8 g per kg.
- European Food Safety AuthoritySets the European adult reference at 0.83 g per kg.
- WHO protein requirements reportReviews protein needs for adults around the world.
- PROT-AGE guidance for older adultsSupports 1.0 to 1.2 g per kg for adults over 65.
- ESPEN guidance for healthy agingExplains how protein and exercise support muscle with age.
- ISSN guidance for active adultsSupports 1.4 to 2.0 g per kg for most people who exercise.
- Protein and resistance training reviewCombines results from 49 strength-training trials.
- Protein across meals studyLooks at the effect of spreading protein across the day.
- Muscle during weight loss reviewReviews protein and exercise while losing weight.
- GLP-1 nutrition advisoryExplains protein, strength training and nutrition during treatment.
- Resistance training for older womenReviews muscle changes across 26 training studies.
- Digital food tracking reviewLooks at how regular food tracking relates to results.
Frequently asked questions
- What will I get from the protein calculator?
- You will see one daily protein target in grams and an explanation of why that target fits you.
- What changes my protein target?
- Your body size, age, activity and goal can all change the result. If you use a GLP-1 medication, we account for that too. We ask whether you are a woman or a man so the guidance feels relevant, but we use the same published protein ranges for both.
- Why does the calculator ask about GLP-1 medications?
- GLP-1 medications can reduce appetite, which can make enough protein harder to eat. We use this answer to set a practical minimum and clearly explain when it changes your target.
- Why does my height matter?
- Weight is a useful starting point, but it can sometimes make the result too high. Height helps us use a more suitable weight for the calculation when needed.
- Why do I need to enter my email?
- After we build your plan, we ask for your email before showing the target. Your email and quiz result are saved by Protein Buddy so we can show your result and send occasional product emails. You can unsubscribe at any time.
- What happens after I see my target?
- We ask whether you want help tracking it. Choose no and you can keep the result. Choose yes and you will see a personalized tracking plan and the available web checkout options.
- Can I track protein for free?
- Yes. Manual entry, the text estimate and barcode scanning are unlimited and free in Protein Buddy. Photo and voice logging include a free allowance, with paid options for people who want to keep using those faster shortcuts.