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Supplements · Protein

Protein Supplement Need Calculator

Evidence-based daily protein target + supplement gap (ISSN 2017, Morton 2018).

Your details

Body weight
Training and activity level

Protein needs vary with training phase, health conditions, and diet quality. For chronic kidney disease, pregnancy, or very high-volume training, ask a clinician or dietitian.

Daily protein target
84g / day
< 5 g / day≥ 50 g / day
Small gap — 5-25 g/day

A small gap — 5-25 g/day — is easily closed with one modest whole-food addition (a serving of Greek yogurt, cottage cheese, an extra egg or two) or a small supplement dose (one scoop of whey or plant-based protein powder).

Your breakdown
Target g/kg (Moderately active (3-4 workouts/week))
1.2 g/kg
From food (as entered)
70 g
Supplement gap
14 g (~0.6 scoops)

Whole food first, supplements second. Aim for 3-4 evenly-spaced doses of 20-40 g across the day (Areta 2013).

How the target is set

The daily target is your body weight (kg) multiplied by an activity-appropriate g/kg goal. Ranges: 0.8 g/kg (WHO/IOM adult RDA), 1.2 g/kg (moderately active), 1.6 g/kg (strength/endurance training — Morton 2018 meta-analytic plateau for muscle growth), 2.0 g/kg (hypertrophy focus or elite athletes — ISSN 2017 upper end). Adults 65+ get a 1.0 g/kg floor per PROT-AGE 2013.

Distribution matters

Total daily protein sets the ceiling; distribution unlocks it. Areta 2013 showed muscle-protein-synthesis (MPS) is maximally stimulated by 20-40 g doses of high-quality protein every 3-5 hours. A pattern of 3-4 evenly-spaced protein servings outperforms one large evening meal for hypertrophy.

Whole food first, supplements second

Supplements are a convenience — they exist to close gaps. Whole food (dairy, eggs, fish, poultry, legumes, tofu, tempeh) provides co-nutrients (iron, calcium, B12, zinc) that isolated protein powders do not. Use supplements to reach a target you cannot practically hit with food.

Is high protein safe?

For healthy adults, daily intakes up to 2.0-2.5 g/kg are consistently well-tolerated in the literature. Chronic kidney disease, gout, and pregnancy are exceptions where targets belong to a clinician or dietitian. Contrary to older claims, high-protein diets do not damage healthy kidneys or bones (Devries 2018 meta-analysis).

Category reference

CategoryRange
Sedentary / general health0.8 g/kg
Moderately active1.2 g/kg
Strength or endurance1.6 g/kg
Hypertrophy / elite2.0 g/kg
Older adults (65+) floor1.0 g/kg

Limitations & caveats

  • Dietary intake is self-estimated; 7-day tracking with a food-diary app usually reveals under- or over-estimation.
  • Targets are for healthy adults; chronic kidney disease, gout, and pregnancy require clinician guidance.
  • Protein quality (amino acid profile, digestibility) matters — plant sources may need slightly higher totals or careful combining.
FAQ

Frequently asked questions

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Clinical Interpretation

Small gap — 5-25 g/dayBorderline

A small gap — 5-25 g/day — is easily closed with one modest whole-food addition (a serving of Greek yogurt, cottage cheese, an extra egg or two) or a small supplement dose (one scoop of whey or plant-based protein powder).

Common causes
  • •Missing one protein-forward meal or snack per day
Lifestyle considerations
  • •One scoop of whey or plant-based protein powder is a simple, evidence-based way to close a small gap
  • •Whole-food alternatives: Greek yogurt (17 g/200 g), cottage cheese (12 g/100 g), edamame (11 g/100 g), tuna (25 g/100 g)
When to consult a healthcare professional

No specific action based on this alone.

Medical Evidence

How we ground the Protein Supplement Need

Grade A · Clinical guidelines & meta-analysesLast reviewed Feb 12, 2026
Named clinical guidelines
  • Jäger R et al. (2017) — ISSN Position Stand: Protein and Exercise — J Int Soc Sports Nutr
  • Morton RW et al. (2018) — Protein Supplementation Meta-analysis — Br J Sports Med
  • Bauer J et al. (2013) — PROT-AGE Study Group — JAMDA
  • IOM (2005) — Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein
References

The Evidence Foundation

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