Why is my recommended protein a range instead of one number?

Protein needs depend on training goals and body composition as well as activity level, so this calculator gives a g/kg range (0.8-2.2 g/kg) for your activity level rather than a single figure. Athletes building muscle should aim toward the higher end of their range.

Should I use my current weight or my goal weight?

Use your current body weight. Protein needs scale with the body mass you have now, including lean mass, not a future target weight, recalculate as your weight changes.

Protein Intake Calculator

Calculate your recommended daily protein intake based on weight and activity level.

How this is calculated

Protein (g) = weight(kg) × grams-per-kg range for activity level (0.8-2.2 g/kg)

Assumptions used in this calculation

Activity-level ranges: Uses general g/kg ranges (0.8 g/kg sedentary up to 2.2 g/kg athlete) drawn from common sports-nutrition guidance; individual needs vary with age, muscle mass, and specific goals.

About this calculator

The protein intake calculator estimates a daily protein range in grams based on body weight and activity level, from sedentary to athlete.

Worked example

70 kg, active

Result: Recommended: 84-112 g/day

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About this calculator

Frequently asked questions

Why is my recommended protein a range instead of one number?

Should I use my current weight or my goal weight?

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