Protein Intake Calculator
Enter your weight and pick the goal that matches you — the range updates as you type. This is a general estimate, not personalized medical or nutrition advice.
How this calculator works
Sports-nutrition sources commonly publish protein guidance as a range in grams per kilogram of body weight (g/kg), because the right amount depends on your training and goals, not just your weight alone. We convert your weight to kilograms if needed, then multiply by the low and high end of your chosen preset's g/kg range to get a gram range — and multiply that by 4 kcal per gram (the standard protein energy value) to show the equivalent calories. This is a general estimate, not medical or nutrition advice.
Worked example
At 75 kg on the Muscle building / strength training preset (1.6–2.2 g/kg): low end is 75 × 1.6 = 120 g/day, high end is 75 × 2.2 = 165 g/day — a range of 120–165 g/day. At 4 kcal per gram, that's roughly 480–660 kcal/day coming from protein.
Frequently asked questions
Why does this show a range instead of one number?
Because a single number would be falsely precise. Actual protein needs vary with training intensity, goals, body composition, and individual response, so sports-nutrition guidance is published as ranges, not exact figures. We show you the low and high end of the published range for your preset rather than picking one number and pretending it's exact — that's more honest than a calculator that hands you a single suspiciously precise gram count.
Is more protein always better?
No. Protein needs have diminishing returns above the ranges shown here — eating far beyond your preset's high end generally doesn't add extra benefit for most people. The ranges reflect commonly-referenced sports-nutrition guidance for each goal, not a "more is always better" framing, and this isn't personalized advice for your specific situation.
Does this account for kidney health or other medical conditions?
No. These ranges assume general good health. If you have kidney issues, another medical condition, or take medication that affects protein metabolism, get personalized guidance from a doctor or registered dietitian before using a general protein target like this one.
How does this relate to the macro calculator?
They answer different questions and can disagree — that's expected. This tool gives you a research-informed protein target in grams based on your weight and goal. Our macro-calculator instead splits a calorie budget you already have into protein/carb/fat by percentage. If your macro-calculator protein grams and your protein-intake-calculator range don't match, that's normal: try nudging your macro-calculator preset or custom percentages until the protein gram figure falls inside the range this tool gives you.
Is this medical or nutrition advice?
No. This is a general estimate based on commonly-referenced sports-nutrition ranges, not medical or nutrition advice tailored to you. Talk to a doctor or registered dietitian before making significant changes to your protein intake, especially if you have a medical condition.