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Protein calculator
Protein recommendations are given in grams per kilogram of body weight. Choose your situation and we will show a range based on reviews and scientific society position statements.
Calculations run in your browser. We do not send or store anything.
Result
Fill in the fields to see the result.
How we calculate it
Ranges: 0.8–1.0 g/kg (0.8 g/kg is the commonly accepted recommendation for healthy adults; 1.0 g/kg is a convenient upper bound for active people, not a separate threshold), 1.0–1.2 g/kg (the PROT-AGE group for healthy older adults), 1.6–2.2 g/kg (strength training; the Morton et al. meta-analysis shows the effect plateauing at around 1.6 g/kg).
It is worth spreading protein across several meals during the day.
Limitations
- These are ranges for healthy adults. With kidney or liver disease and some other conditions, the amount of protein is set by a doctor or dietitian, so do not use this result without consulting them.
- With significant overweight, body weight inflates the result; in that case some specialists calculate protein from ideal body weight.
- In studies, amounts above the upper end of the range gave no additional benefit for muscle gain.