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Protein Calculator

Find your daily protein target and range from your body weight and goal.

Your inputs

Current weightkg

Activity & goal

GoalControlled deficit while protecting training quality

The formula

Evidence-Based Protein Range (1.6–2.2 g/kg)

Range
protein = weight(kg) × 1.6 to weight(kg) × 2.2

No single inventor; synthesized from nitrogen-balance and hypertrophy research · Range popularized through meta-analyses since the 2010s

Result

Target protein

150 g/day

A practical daily anchor for your selected goal.

Evidence-based range

120–165 g/day

Based on 1.6–2.2 g per kg of body weight.

Protein targets should support muscle retention, recovery, and appetite control.

Distribute protein across meals if that helps adherence and digestion.

Results are estimates from published formulas, intended for healthy adults. They aren't medical advice, so check with a doctor or registered dietitian if you have a health condition.