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title: "Protein Needs Calculator | Numequo"
description: "Estimate the EFSA population reference intake for protein from body weight and life stage. Includes the formula and practical examples."
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[Numequo](https://www.numequo.com/) › [Health](https://www.numequo.com/health/) › [Nutrition and energy](https://www.numequo.com/health/nutrition-energy/)

# Protein Needs Calculator

Calculate a general daily protein reference for adults, pregnancy or breastfeeding. This is not a personalised nutrition prescription.

## Input data

- **Body weight (kg)** - type: number; default: 70; min: 20; max: 500; step: 0.1
- **Adult life stage** - type: choice; default: adult; options: Adult, Pregnancy: first trimester, Pregnancy: second trimester, Pregnancy: third trimester, Breastfeeding: first 6 months, Breastfeeding: after 6 months

## How it works

Adult reference = weight × 0.83 g/kg/day. EFSA life-stage adjustments are then added for pregnancy or breastfeeding.

> This estimate is educational and is not medical advice.

## Quick examples

- **Adult, 70 kg** - Body weight (kg): 70, Adult life stage: adult
- **Third trimester, 65 kg** - Body weight (kg): 65, Adult life stage: pregnancy-3
- **Breastfeeding, 60 kg** - Body weight (kg): 60, Adult life stage: breastfeeding-1

## Understanding your result

The result is a population reference intake intended to cover the needs of most healthy people in the selected group. Training goals, illness, kidney function and clinical nutrition may require individual professional advice.

Last verified: 29 September 2026 (2026-09-29)

## Sources

- <a href="https://www.efsa.europa.eu/en/press/news/120209" rel="nofollow">EFSA protein reference intakes</a>

## Frequently asked questions

### What reference does this calculator use?

It uses the EFSA adult population reference intake of 0.83 grams per kilogram per day and EFSA life-stage additions.

### Is this an athletic protein target?

No. Sports-specific targets depend on training, energy intake and goals and are not calculated here.

### Does this apply to children?

No. Protein reference intakes for children vary with age and are outside this calculator.

### Should I use this with kidney disease?

Seek individual advice from a qualified health professional rather than using a general population estimate.

## Related calculators

- [Calorie Needs Calculator](https://www.numequo.com/health/nutrition-energy/calorie-calculator/) - Estimate daily energy needs using the Mifflin–St Jeor equation.
- [BMI Calculator](https://www.numequo.com/health/body-metrics/bmi-calculator/) - Estimate adult body mass index in metric or imperial units.
- [Ideal Weight Calculator](https://www.numequo.com/health/body-metrics/ideal-weight-calculator/) - Compare four common height-based reference formulas.
- [Sleep Duration Calculator](https://www.numequo.com/health/sleep-recovery/sleep-duration-calculator/) - Calculate the elapsed time between bedtime and wake-up, including overnight sleep.
- [Waist-to-Hip Ratio Calculator](https://www.numequo.com/health/body-metrics/waist-to-hip-ratio-calculator/) - Calculate waist-to-hip ratio and compare it with general WHO reference thresholds.

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