Protein and Carbohydrate Reference Calculator

Protein reference intake and carbohydrate range

Compare the adult population reference with the broad range used in sports-nutrition literature, if relevant. This tool does not calculate a personal requirement or an optimal target or the expert-group recommendation for people aged 65 and over.

Enter your details

Enter a value between 30 and 300 kg.
Enter your daily energy target if you know it; otherwise, use the estimate below.
The activity factor is not a protein target. Training type, intensity, and energy availability also matter.
Estimate my daily energy target

The Mifflin–St Jeor equation and the selected activity factor estimate energy expenditure. Age, height, and activity level are used only for this energy estimate.

What does the result mean?

This is not a “personal requirement” or an “optimal target.” It is an estimate of daily reference intake for healthy adults.

  • The general protein result is based on EFSA’s adult population reference of 0.83 g/kg/day; it is not a personal target.
  • The “regular training” option shows the broad 1.2–2.0 g/kg/day range from the joint sports-nutrition position statement for comparison only. It does not select one target without considering training and energy availability.
  • The carbohydrate range is based on obtaining 45–60% of total energy from carbohydrate.
  • The “65 and over” option shows the at least 1.0–1.2 g/kg/day range recommended for healthy older people by the PROT-AGE (2013) and ESPEN (2014) expert groups. EFSA sets no separate value for older adults, and the question is debated. People with severe kidney disease who are not on dialysis should agree their protein intake with their doctor.
  • No automatic extra multiplier is applied for vegan diets. EFSA’s 0.83 g/kg value assumes high-quality protein; TÜBER 2022 calculates 1.04 g/kg for the average diet in Türkiye, which it scores at a protein quality (DIAAS) of 83. A 2019 review considers a higher target over-precautious when a diet is at least slightly varied; eating legumes or soy foods every day is a practical way to get that variety.

Safety and sources

This tool does not provide a personal meal plan, diagnosis, or treatment. Individual assessment is needed if you are under 18; pregnant or breastfeeding; have kidney, liver, or metabolic disease or a history of an eating disorder; or are a competitive athlete or undertake high-volume training.

Last scientific review: 15 September 2026

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