Protein Calculator

How to use this calculator

1. Choose US Units or Metric Units. Switching converts figures you have already typed rather than clearing them.
2. Enter your age and select your gender.
3. Enter your height and weight.
4. Pick the activity level that best matches a typical week.
5. Press Calculate to see your recommended intake and the three other bases it can be read against.

+ Settings holds two choices most people never change: which of the three published BMR equations to use for the calorie figure, and a body fat percentage for the one that needs it. Other Units opens a converter above the calculator for anyone whose scales read in stones; it is not a third unit system, and the calculator stays on whichever system you chose.

Why it asks for more than your weight

Protein guidance comes on two bases, and they answer slightly different questions. The first is grams per kilogram of body weight, which is why weight alone gets you the recommended dietary allowance. The second is a share of the energy you actually use — the Acceptable Macronutrient Distribution Range puts protein at 10 to 35 per cent of total Calories — and that needs to know how many Calories you burn, which in turn needs your height, your age and how active you are.

The two rarely land on the same number, and the gap is informative rather than a contradiction. A tall, very active person burns far more than their body weight alone suggests, so the percentage basis runs higher; a shorter, sedentary person sees the reverse. Read the recommended allowance as a floor and the ranges as the room above it.

How protein needs scale

Protein requirements rise with body weight and with how hard you train. A sedentary adult needs only enough to maintain everyday tissue turnover; endurance athletes, people lifting to build muscle, and dieters trying to hold on to muscle all need more. That is the span from 0.8 to 1.8 grams per kilogram, with roughly 1.8 to 2 grams per kilogram generally suggested for the highly active.

The formula

Your target is simply your weight multiplied by a per-kilogram factor:

Protein (g) = body weight (kg) × factor

• 0.8 g/kg — sedentary, minimal exercise (the general baseline)
• 1.2 g/kg — active / general fitness
• 1.4 g/kg — endurance athlete
• 1.8 g/kg — strength training / muscle gain
• 2.2 g/kg — preserving muscle while dieting

Working in pounds? Divide your weight by 2.205 to get kilograms first — or just enter imperial units and let the calculator convert.

A worked example

For a 70 kg (154 lb) person, the goals work out to:

Goal	Factor	Daily protein
Sedentary	0.8 g/kg	56 g
Active / general fitness	1.2 g/kg	84 g
Endurance athlete	1.4 g/kg	98 g
Strength / muscle gain	1.8 g/kg	126 g
Preserving muscle while dieting	2.2 g/kg	154 g

Moving from recreational training (98 g) to a muscle-gain goal (126 g) adds under 30 g a day — roughly one extra chicken breast or a large scoop of whey.

Spreading it across the day

Your body uses protein most effectively when it is distributed rather than crammed into one meal. Splitting a target across three or four meals — very roughly 20–40 g each — is easier to digest and to hit consistently than a single large serving. Including some protein at each meal also helps with fullness.

High-protein foods

Protein-dense options include chicken, fish, lean beef, eggs, Greek yogurt, cottage cheese and milk, plus plant sources such as lentils, beans, tofu, tempeh and edamame. A varied mix covers the full range of amino acids, which matters most when plant foods make up the bulk of your intake.

Pair your protein target with the calorie calculator and the fat intake calculator for a complete plan. These are general guidelines, not medical or dietary advice; people with kidney conditions should follow medical guidance, which may limit protein.