Estimate an informational daily protein range from adult body weight, activity, and goal, with optional lean-body-mass context.
Protein supplies amino acids used throughout the body, including for maintaining and repairing tissues. Needs vary with body size, activity, energy intake, health, age, pregnancy, and training context.
This calculator returns a range—not a prescription—and applies each factor to kilograms of body weight without rounding intermediate results.
Activity and goal each select a documented range; the higher lower and upper bounds are used when they differ.
Protein range = body weight in kg × selected g/kg rangeWhen body fat is supplied, this is calculated with the shared lean-mass utility.
Lean mass = weight × (1 − body fat % ÷ 100)Shown for the lower, midpoint, and upper targets.
Protein calories = protein grams × 4 kcalAt 75 kg with strength training and a build-muscle goal, the selected 1.6–2.2 g/kg range gives 120–165 g/day, a midpoint of 142.5 g/day, approximately 0.73–1.00 g/lb, and 480–660 kcal from protein.
The meal section divides the midpoint by three, four, or five. This is simple arithmetic, not a required meal schedule.
Individual needs cannot be determined from weight, activity, and goal alone.
Protein can come from foods such as eggs, dairy, legumes, fish, poultry, meat, tofu, and other soy foods.
The calculator shows protein calories but does not know total energy intake or TDEE.
The current Dietary Guidelines for Americans gives a general protein target of 1.2–1.6 g/kg/day. The established adult RDA remains an important minimum-needs reference at 0.8 g/kg/day; an RDA and a performance-oriented range answer different questions.
The ISSN describes 1.4–2.0 g/kg/day as sufficient for most exercising adults. A resistance-training meta-analysis reported a modeled plateau near 1.62 g/kg/day with an upper confidence bound of 2.20, supporting the calculator's 1.6–2.2 band for strength and muscle-building selections.
For athletic fat-loss phases, the calculator uses the published 1.6–2.4 g/kg body-weight range. Endurance and regular exercise stay within the ISSN 1.4–2.0 range.
The main result always remains body-weight based. If body fat is entered, the separate 2.3–3.1 g/kg lean-mass reference is labeled for lean, resistance-trained athletes in hypocaloric conditions and should not be generalized to every user.
The inputs do not capture health history, kidney function, pregnancy, age-related needs, energy availability, dietary pattern, training load, or clinician-directed restrictions.
There is no single number for everyone. This calculator provides a documented range based on limited inputs.
Research guidance spans ranges and individual needs vary; false precision would be misleading.
No. More is not automatically more beneficial, and some people require individualized medical nutrition guidance.
No. It is optional and never replaces the primary body-weight estimate.
It is the selected grams-per-kilogram range converted using 2.2046226218 pounds per kilogram.
Protein supplies about 4 kcal per gram, but this calculator does not estimate your TDEE or protein's percentage of total calories.
No. The meal values are only arithmetic examples.
Ask an appropriately qualified clinician or dietitian for individualized advice, particularly with kidney disease or another condition affecting nutrition.
Guidance and evidence used for the calculator ranges.