Protein Calculator
Enter your weight and activity goal to see a recommended daily protein intake range in grams, based on grams of protein per kilogram of body weight.
Your calculation is performed in your browser.This result is an estimate for informational and educational purposes. It isn’t a diagnosis and isn’t a substitute for advice from a doctor, registered dietitian, or other qualified professional. See our methodology and sources for the formula used and its limitations.
How it works
The calculator multiplies your body weight by a grams-per-kilogram range appropriate to your activity goal — higher for those doing resistance training or building muscle, lower for a sedentary lifestyle — based on commonly cited sports nutrition guidance.
Formula & methodology
Protein (g) = body weight (kg) × grams per kg, where the multiplier ranges from about 0.8 g/kg (sedentary) to 2.2 g/kg (muscle building).
Worked example
A 70 kg person aiming to build muscle (1.6–2.2 g/kg) should target roughly 112–154 g of protein per day.
Important notes
- —These ranges reflect general sports-nutrition guidance and are not personalized medical advice — needs can vary with age, kidney health, and training specifics.
- —For a full breakdown across all three macronutrients, see the Macro Calculator.