Protein Calculator
Translate body weight into a daily protein gram target.
Use the calculator below, then review the formula, a numeric example, and the reference table to understand how the protein intake calculator result is produced.
Educational tool only. It does not replace advice from a licensed clinician, dietitian, or exercise physiologist.
Calculator inputs
Result
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What is this calculator?
Translate body weight into a daily protein gram target. The formula, a worked example, and a reference table are below. Results are for education only, not medical advice.
How it works
Daily protein (g) ≈ body weight (kg) × protein per kg (user-chosen factor).
Example
75 kg 1.6 g/kg 120 g/day target illustration.
Reference Table
| Value | Meaning |
|---|---|
| Sedentary adult | Toward lower end |
| Resistance training | Mid range common |
| Injury recovery | May trend higher with guidance |
FAQ
Kidney issues?
High protein may be restricted; ask your clinician.
Per meal?
Spreading intake supports muscle protein synthesis in many protocols.
Plant proteins?
Variety and total leucine matter; mixed diets can meet goals.
Weight loss?
Higher protein often helps satiety during deficits.