Protein supports tissue maintenance and repair, but more is not automatically better. Your useful target depends on body size, total energy intake, training, food preferences, and health context.
Know the baseline
The adult Recommended Dietary Allowance is based on 0.8 grams per kilogram of body weight per day. That value is a population reference for avoiding inadequacy, not necessarily a performance target.
Active people may choose more
Resistance-trained adults often use a higher practical range. The ForgeFit calculator begins at 1.6 g/kg and lets you adjust from 1.2 to 2.2 g/kg. This is a planning range, not a promise that every additional gram improves results.
Distribute protein across meals
Rather than forcing most protein into dinner, include a meaningful source in several meals. Foods such as dairy, eggs, fish, poultry, meat, tofu, tempeh, beans, lentils, and protein-fortified foods can all contribute.
Use health context
People with kidney disease, certain metabolic conditions, or medically prescribed diets should use targets from their clinical team rather than a public calculator.
Build your nutrition starting point
Estimate calories, macros, fiber, and total water—then adjust the assumptions.
Open the free calculator →