Protein Calculator
Estimate a practical daily protein range based on body weight and training goal. The result is a range—not a requirement or medical prescription.
Estimated starting point
98–140 g/day
Regular training · 1.4–2 g per kg of body weight
This calculator provides a population-based estimate, not a diagnosis or prescription. Energy and protein needs vary, and people who are pregnant, under 18, managing a medical condition, or recovering from an eating disorder should seek individualized professional guidance.
How this estimate works
The calculator multiplies body weight in kilograms by a goal-specific evidence range. Exercising populations often benefit from more protein than the general adult reference intake, particularly during resistance training or an energy deficit.
Higher numbers are not automatically better. Total energy intake, training, food preference, health, and consistency all matter. People with kidney disease or another relevant condition should seek clinical guidance.
Sources
Frequently asked questions
Is the top of the range always best?
No. A range reflects uncertainty and different contexts. A lower amount that fits your diet and is consistently achieved may be more useful than an unnecessarily high target.
Can I get enough protein from plant foods?
Yes. A varied combination of legumes, soy foods, grains, nuts, seeds, and other foods can provide adequate protein. Total intake and dietary variety matter.