What does this tool do?
Protein needs are often expressed per kilogram of body weight. This calculator maps common maintenance, fat-loss, muscle-gain and athlete targets to grams per day for your weight.
The Formula
Daily protein (g) = Body weight (kg) × Protein rate (g/kg)Frequently Asked Questions
Is more protein always better?
No. Very high intakes offer little extra benefit for most people and can crowd out other foods. A range of 1.2–2.2 g/kg covers most active adults.
Should I use body weight or lean mass?
For most people, total body weight is a practical starting point. People with a high body-fat percentage may prefer to base the calculation on lean mass with a clinician or dietitian.