Protein Intake Calculator
Daily protein grams from body weight and g/kg target.
Inputs
This calculator gives a general estimate and isn't medical advice. It doesn't account for your individual health history — talk to a doctor before making decisions based on it.
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Formula
Protein (g/day) = body weight (kg) × grams per kg
Sports nutrition guidelines often express protein as grams per kilogram of body weight. Sedentary adults may sit near 1.2 g/kg; regular lifters commonly land between 1.6 and 2.2 g/kg depending on training volume and calorie phase.
Worked example
A 70 kg person targeting 1.6 g/kg needs about 112 g of protein daily — 448 kcal at 4 kcal per gram, leaving the rest of the plate for carbs and fat once total calories are set.
Where this can give the wrong answer
- Very high body weight with a fixed g/kg target can produce numbers that feel impractical — some clinicians cap per-meal protein instead of pushing total grams endlessly.
- During aggressive calorie deficits, protein at the upper end of the range helps preserve lean mass more than staying at maintenance-level grams.
- Kidney disease and other conditions may require lower protein — this tool doesn't replace individualized medical advice.
FAQ
- Most coaches use current weight for people near their target, and goal weight (or lean body mass) for larger deficits. Pick one method and stay consistent week to week.