Daily Calorie Needs Calculator (TDEE)
Age, Weight
Estimated daily energy needs from your BMR and physical activity level.
Protein Intake Calculator
Daily protein reference intake for healthy adults by body weight.
Your result will appear here
Enter your measurements, then press Calculate.
Methodology
WHO/FAO/UNU safe protein intake (2007); ESPEN geriatrics (2019)
0.83 g/kg/day (adults); 1.0–1.2 g/kg/day suggested for adults 65+
0.83 g of good-quality protein per kg per day meets the needs of 97.5% of healthy adults. ESPEN suggests at least 1.0 g/kg for older adults to help maintain muscle.
- Who it is for
- Healthy adults aged 18 and over.
- Version
- 1.0.0
Worked example: how to calculate protein needs
Inputs
- Weight
- 70 kg
- Age
- 40 years
Result
- Reference protein intake
- 58 g/day
Calculation:
0.83 × 70 = 58.1
An illustration with sample values, worked out with the same method the tool above uses.
Limitations
- General population reference values; medical conditions may need different targets.
- Kidney disease, pregnancy, breastfeeding and intense training change protein needs.
References
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935. Geneva: WHO; 2007. https://iris.who.int/handle/10665/43411
- Volkert D, Beck AM, Cederholm T, et al. ESPEN guideline on clinical nutrition and hydration in geriatrics. Clin Nutr. 2019;38(1):10–47. doi:10.1016/j.clnu.2018.05.024
Continue with your measurements
Shared measurements carry over automatically, in this tab only.
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Carbohydrate, fat and protein ranges in grams for your daily calories.