Free Protein Calculator
Daily protein target in grams based on body weight and activity.
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Daily protein target
135 g
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Short answer
Sedentary adults need roughly 0.8 g/kg of protein daily. Trained adults benefit from 1.6–2.2 g/kg, with the upper end favored during weight loss.
What is the Protein Calculator?
Protein is the macronutrient responsible for tissue repair and lean-mass maintenance. Daily needs scale with body weight and training intensity.
How does the Protein Calculator work?
Multiply body weight in kg by an activity- and goal-appropriate factor between 0.8 and 2.2 g/kg.
Formula
Variables
weight_kgBody weight in kilogramsfactor0.8 to 2.2 depending on activity and goal
Explanation
The g/kg factor is the primary lever — sedentary at the bottom, cutting athletes at the top.
Examples
Example 1: 75 kg trained adult
135 g protein per day, ~34 g per meal across four meals.
Applications
- Strength training
- Weight-loss preservation of lean mass
- Sports recovery
Advantages
- Simple, evidence-based scaling
- Meal-size guidance included
Limitations
- Ignores age-related sarcopenia — older adults often need more
Common mistakes
- Assuming very high intakes (>3 g/kg) accelerate results
Tips
- Distribute across 3–5 meals for optimal muscle protein synthesis
Related concepts
The Protein Calculator sits inside the Health Calculators hub, in the nutrition & diet cluster. Energy targets and macronutrient planning. Understanding the terms below makes the output easier to interpret and easier to compare against neighbouring measures.
Practical use cases and industry applications
Understanding Protein
Protein is the macronutrient responsible for tissue repair and lean-mass maintenance. Daily needs scale with body weight and training intensity. Within health calculators, protein belongs to the nutrition & diet cluster, where it shares terminology and assumptions with closely related tools.
Learning how protein is calculated
The g/kg factor is the primary lever — sedentary at the bottom, cutting athletes at the top. Working through the variables one at a time — weight_kg, factor — makes the result reproducible by hand and easier to sanity-check.
Using protein to make a decision
Strength training Weight-loss preservation of lean mass Sports recovery Because outputs depend on the assumptions you enter, run more than one scenario before committing to a figure.
How protein compares with related measures
energy balance, macronutrient split, hydration, thermic effect all describe adjacent aspects of nutrition & diet. Comparing this calculator's output against those measures — using the related tools listed on this page — prevents a single metric from being read in isolation.
Frequently asked questions
Is more protein always better?
Beyond ~2.2 g/kg the evidence for additional benefit is thin, and calorie balance and total training matter more.
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