A simple tool to calculate daily protein needs based on the 2025-2030 USDA Dietary Guidelines.
Live at: ruthmade.com/protein-calculator
Calculates two protein targets:
- USDA Guidelines: 1.2g per kg of goal body weight
- Athletic/Older: 1g per lb of goal body weight (for active individuals and those over 50)
The new dietary guidelines finally acknowledge that most people need significantly more protein than the old 0.8g/kg minimum. This calculator makes it easy to figure out your target.
Single HTML file. No dependencies. Mobile-first.
Made with care by @rubyruth