Protein calculator
Enter your weight, goal and activity level to see a daily protein range in grams.
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What your result means
The result is a range, not a single number. Anywhere inside it is a reasonable target. Pick the lower end if you find it hard to eat more protein, and the higher end if you train hard or are in a calorie deficit.
The range is based on your body weight. It is a general guide for healthy adults, not advice for a medical condition. If you have kidney disease or another condition that affects how you handle protein, ask your doctor first.
How it's calculated
Formula
- Lose weight: 1.6 to 2.4 g per kg of body weight
- Gain muscle: 1.6 to 2.2 g per kg of body weight
- Maintain weight, moderate to very active: 1.4 to 2.0 g per kg of body weight
- Maintain weight, sedentary or light activity: 0.8 to 1.2 g per kg of body weight
- Daily protein (g) = body weight (kg) × g per kg, rounded to the nearest gram
The 0.8 g per kg lower bound is the recommended dietary allowance for adults. The 1.4 to 2.0 g per kg range is the position of the International Society of Sports Nutrition for people who exercise. A meta-analysis of resistance training studies found gains levelled off around 1.6 g per kg, with an upper estimate near 2.2 g per kg. The higher range for weight loss reflects the use of higher protein intakes to help keep muscle during a calorie deficit.
Activity level only changes the range when your goal is to maintain weight.
Sources
- Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 2017
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med, 2018
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005
Learn more in the Academy
Frequently asked questions
It depends on your body weight, goal and how much you train. The calculator gives a range in grams per day. Any amount inside the range is reasonable.
Spreading protein over several meals is a common and practical way to reach your total. The daily total matters more than the exact timing.
Use your current body weight. The ranges are written for current weight, so there is no need to estimate lean mass.
These ranges are for healthy adults. If you have kidney disease or another medical condition, or you are pregnant, ask your doctor or a registered dietitian what is right for you.
Calculators give estimates for healthy adults and are not medical advice. Talk to a qualified professional before changing your training or nutrition, especially if you have a health condition.
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Log your food and training in Atlas and keep your targets in one place.
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