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.
Published by Reeve Editorial Team · Methods and sources updated
Daily protein reference
98–140 g
1.4–2 g per kg · Regular training
Inputs stay in this tab. Saving keeps a copy on this device until you reset or clear it.
Adult educational estimates. Pregnancy, breastfeeding, medical conditions, and eating-disorder recovery need individualized guidance. No calorie number here establishes nutritional adequacy.
How this tool 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.