Protein Calculator
A protein calculator estimates a daily protein target in grams by multiplying body weight by a grams-per-kilogram figure that scales with activity level, per commonly published sports-nutrition ranges. The grams-per-kilogram range scales from around 0.8, a general sedentary-adult guideline, up toward 2.0–2.2 for people doing heavy strength training, reflecting published sports-nutrition research that more muscle-building and repair activity raises protein needs above the general population baseline.
Educational estimate only. Results are not medical, legal, or financial advice. Confirm important decisions with a qualified professional.
How it works
- Enter your body weight in kilograms.
- Choose your activity level.
- Read your estimated daily protein target in grams.
Formula protein (g) = body weight (kg) × grams-per-kg factor (0.8-2.2 depending on activity)
Frequently asked questions
Where do these grams-per-kg numbers come from?
They reflect commonly cited sports-nutrition ranges: roughly 0.8 g/kg for sedentary adults up to 2.0-2.2 g/kg for athletes and intense strength training, used broadly across nutrition calculators.
Is more protein always better?
No — needs plateau based on activity and goals; consult a registered dietitian for a target tailored to a specific medical condition or sport.
Should I use my current weight or goal weight?
Most guidance is based on current (or lean) body weight — using a much higher goal weight can overestimate the target.
Does this account for kidney conditions?
No — people with kidney disease or other conditions should follow their doctor’s specific protein guidance, not a general calculator.
Is this medical advice?
No. It is an educational estimate based on general activity-level ranges.