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Protein Requirement Calculator

Work out protein requirement instantly with clear inputs, formula shown and shareable results.

About Protein Requirement Calculator

Multiplies body weight by a grams-per-kilogram target and divides across meals, since per-meal distribution affects muscle protein synthesis.

Formula

Protein target

Daily protein = weight (kg) x grams per kg; the reference intake is 0.8 g/kg and athletic targets range from 1.4 to 2.4 g/kg

Worked example

With the default values below, Protein Requirement Calculator returns Daily protein target of 112.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Weightaccepts 20–300 kg
70 kg
Goalone of Sedentary reference intake (0.8 g/kg), Generally active (1.2 g/kg), Building muscle (1.6 g/kg), Strength athlete (2.0 g/kg), Fat loss with muscle retention (2.4 g/kg)
Building muscle (1.6 g/kg)
Meals per dayaccepts 1–8
4

Results

Daily protein target
112.0 g
Protein per meal
28.0 g
Energy from protein
448 kcal
Grams per kilogram applied
1.60

Step by step

  1. 1Values used
  2. 2Protein target
  3. 3Daily protein target= 112.0 g
  4. 4Protein per meal= 28.0 g
  5. 5Energy from protein= 448 kcal
  6. 6Grams per kilogram applied= 1.60

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

Is 0.8 g/kg enough?

It is the minimum to avoid deficiency in sedentary adults, not an optimum for training, ageing or fat loss.

Why spread protein across meals?

Muscle protein synthesis responds to roughly 0.4 g/kg per meal, so several feedings beat one large dose.

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