Protein calculator
Estimate your daily protein target in grams, based on your weight and how active you are. A free, evidence-based guide — not medical advice.
Protein target = grams per kg of body weight × weight (kg)
Your details
kg
Daily protein target
112g/day
1.6 g of protein per kilogram of body weight.
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
Next step
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How this calculator works
Briefly and honestly: the science behind it, how far you can trust it, and its limits.
How it works
The calculator multiplies your weight by a target amount of protein per kilogram of body weight — from a baseline for the general population to a higher figure for active people.
Protein target = grams per kg of body weight × weight (kg)
What it’s based on
The baseline is about 0.8 g/kg for adults (RDA). The closest official European figures: EFSA sets a Population Reference Intake of 0.83 g/kg of body weight, and the Nordic Nutrition Recommendations 2023 recommend the same (their average requirement is 0.66 g/kg). For people who train, the International Society of Sports Nutrition (ISSN) position stand cites a range of 1.4–2.0 g/kg to support and build muscle. The intermediate 1.2 g/kg option is our own interpolation between those two levels, with no separate primary source.
✓
Is it validated?
The 1.4–2.0 g/kg range has solid evidence in the official ISSN position; the baseline level is corroborated by the EFSA and NNR-2023 reference values.
Can you rely on it?
A reliable reference, but individual: needs depend on training volume, age and goals. The upper values mainly fit intense training and a calorie deficit. The calculation uses total body weight, so with significant excess weight it overestimates — goal weight or lean body mass is the better anchor there. With kidney disease you need individual medical guidance, not a calculator.
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
For the curious
Deeper: why it works this way, what it does for your body, and what happens if you get it wrong.
Protein is the amino acids the body uses to build and repair muscle, enzymes and immune cells. Unlike fat, the body stores almost no protein “in reserve”, so it’s best taken in every day.
During training the micro-damage to muscle fibres is repaired from protein — which is why active people need more (1.4–2.0 g/kg per ISSN) than non-exercisers (about 0.8 g/kg).
Chronic protein shortage slowly “eats” muscle and impairs recovery and immunity. Meanwhile an extreme excess gives no extra muscle benefit and simply adds calories — so a per-kg target is more practical than “more is better”.
Worked examples
Concrete numbers for common situations — so you can see at a glance how to read the result.
Low-activity person, 70 kg
- Inputs
- 70 kg × 0.8 g/kg (RDA)
- Result
- ≈ 56 g protein/day
A baseline for general health without regular training.
Strength training 3–4×/week, 80 kg
- Inputs
- 80 kg × 1.6 g/kg (ISSN)
- Result
- ≈ 128 g protein/day
Within the ISSN 1.4–2.0 g/kg range for maintaining and building muscle.
Fat loss with training, 60 kg
- Inputs
- 60 kg × 2.0 g/kg (top of range)
- Result
- ≈ 120 g protein/day
Upper values fit a calorie deficit — more protein helps preserve muscle.
FAQ
Frequently asked questions
How much protein do I need per day?
The baseline for adults is about 0.8 g per kg of body weight. For people who train, ISSN recommends 1.4–2.0 g/kg to maintain and build muscle. For a 70 kg person that’s ≈ 56 g (baseline) or ≈ 98–140 g (training).
Can too much protein harm the kidneys?
In healthy people a high but reasonable protein intake within the ISSN range isn’t considered harmful. If you have kidney disease, you need individual medical guidance. This is general information, not medical advice.
Should I use current or goal weight?
For most people current weight works fine. With significant excess weight some use goal or lean body mass to avoid overestimating. It’s a guideline, not a strict rule.
Should protein be spread evenly through the day?
Spreading it across 3–4 meals is convenient for satiety and recovery, but the daily total matters most. Get the total right first, then think about timing.
What to read and do next
Go deeper with articles and turn the numbers into a plan in the app.
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