Protein Calculator
Calculate your daily protein intake recommendation based on your weight, goal, and activity level.
Did this tool work for you?
How to use this calculator
Multiplier ranges from 0.8g/kg (sedentary) to 2.2g/kg (muscle building / athlete).
- 1
Enter your body weight in kilograms.
- 2
Select your goal (weight loss, muscle building, general health, etc.).
- 3
The calculator shows your recommended daily protein intake range.
Frequently asked questions
What formula does the protein calculator use?
It multiplies your body weight in kilograms by a lower and an upper grams-per-kilogram figure that depends on the goal you pick: sedentary 0.8 to 1.0, weight loss 1.6 to 2.2, maintain 1.2 to 1.6, build muscle 1.6 to 2.2, and athlete 1.8 to 2.4. Each end of the range is rounded to a whole gram. The midpoint is your weight times the average of the two multipliers, also rounded.
Why do the weight-loss and build-muscle goals give the same numbers?
Both options use the same 1.6 to 2.2 g/kg multiplier in the code, so at the same body weight they return identical results. For a 70 kg person that is 112 to 154 g a day, with a midpoint of 133 g, under either goal.
Where does the 0.8 g/kg sedentary figure come from?
The lower end of the sedentary range, 0.8 g per kilogram, is the commonly cited recommended daily allowance for healthy adults. The 1.0 upper end and every other range in the tool are the tool’s own settings rather than values from a named guideline, so treat them as planning ranges.
Does it account for age, sex, lean mass or total calories?
No. The only inputs are body weight and goal. The calculation scales with total weight, so it cannot tell muscle from fat, and it does not check whether the protein target fits inside your calorie budget.
How is the calories-from-protein figure worked out?
The rounded midpoint in grams is multiplied by 4, the standard energy value of protein per gram. At 70 kg on the maintain goal the midpoint is 98 g, so the result is 392 kcal. This is only the protein share of your energy, not a total calorie target.
Can I enter my weight in pounds?
The field is in kilograms only. Divide pounds by 2.2 first. A weight of zero, which is also what a cleared box becomes, or a negative number returns a prompt to enter a weight above 0 kg instead of a result.
Is the result a prescription?
No. It is general information based on a simple multiplier. If you have kidney disease, a metabolic condition, are pregnant or are managing another medical issue, ask a doctor or registered dietitian what protein amount suits you.
Daily protein calculator — grams per kilogram by goal
How the grams-per-kilogram calculation works
Protein targets are usually expressed per kilogram of body weight, and that is the entire model here. Pick a goal, and the calculator looks up a low and a high multiplier, multiplies each by your weight, and rounds to whole grams. It also reports a midpoint and the energy that midpoint represents at 4 kcal per gram. Age, sex, body fat and training volume are not inputs, which keeps the method transparent but means two people with the same weight and goal always get the same answer.
Ranges for each goal at 70 kg
The table shows what each goal returns for a 70 kg person, taken directly from the calculator. Notice that weight loss and build muscle are identical, and that the athlete range sits slightly above both.
| Goal | Multiplier (g/kg) | Daily range | Midpoint | Protein kcal |
|---|---|---|---|---|
| Sedentary / general health | 0.8 – 1.0 | 56 – 70 g | 63 g | 252 kcal |
| Maintain / moderate activity | 1.2 – 1.6 | 84 – 112 g | 98 g | 392 kcal |
| Weight loss | 1.6 – 2.2 | 112 – 154 g | 133 g | 532 kcal |
| Build muscle | 1.6 – 2.2 | 112 – 154 g | 133 g | 532 kcal |
| Athlete / intense training | 1.8 – 2.4 | 126 – 168 g | 147 g | 588 kcal |
Three more worked examples
An 82 kg person training to build muscle gets 131 to 180 g a day, a midpoint of 156 g and 624 kcal from protein. A 60 kg sedentary adult gets 48 to 60 g, a midpoint of 54 g and 216 kcal. A 90 kg athlete gets 162 to 216 g, a midpoint of 189 g and 756 kcal. In each case the low and high ends are rounded separately, so the midpoint can differ by a gram from the simple average of the two.
Choosing a point inside the range
The range is deliberately wide, and the calculator does not say where you should land. People who are newer to a goal, or who find large amounts of protein hard to eat, often start nearer the low end, while the high end is reached by those who train hard or are dieting and want more protein relative to total food. Because the weight you enter is total body weight, someone carrying a lot of extra fat will see a larger figure than their lean tissue alone would suggest, so a result at the lower end may already be generous.
Limits of a weight-based estimate
A multiplier cannot reflect health conditions, medication, age-related changes or dietary pattern, and it says nothing about how to spread protein across meals or which foods supply it. Kidney disease and some metabolic conditions change protein needs, which is why medical guidance overrides any calculator. Use the figures as a starting point for planning, compare them against what you actually eat for a week, and adjust with professional advice if you have a health condition.
Learn more from an authoritative source:
CDCSleep Calculator
Find the best times to wake up or go to sleep based on 90-minute sleep cycles to wake up feeling refreshed.
Wake Up Calculator
Find the best times to wake up based on sleep cycles so you feel refreshed, not groggy.
Due Date Calculator
Calculate your estimated due date (EDD) and pregnancy milestones from your last menstrual period (LMP).
VO2 Max Calculator
Estimate your VO2 max (maximal oxygen uptake) from a 1.5-mile run time or a submaximal step test. Assess your aerobic fitness level.
One Rep Max Calculator
Estimate your 1RM (one repetition maximum) for any lift using weight and reps performed. Calculate training percentages for programming.
Running Pace Calculator
Calculate your running pace, finish time, or distance. Enter any two of the three values to find the third. Supports km and miles.
Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →