How to use the Protein Calculator
The protein calculator estimates daily protein from your body weight and goal.
What you need to enter
- Body weight (kg)
- Goal
The formula
Protein = weight (kg) × grams per kg. Typical values: 0.8 for most adults, 1.2 for active people, up to 1.6–2.0 for muscle gain.
Worked example
Using the default values in the calculator:
- Body weight (kg): 72
- Goal: Maintain / sedentary (0.8 g/kg)
| Daily protein | 58 g |
| Per meal (4 meals) | 14 g |
| Calories from protein | 230 kcal |
Tips for better results
- Spread protein across meals.
- People with kidney disease should ask a clinician.
Common mistakes to avoid
- Over-focusing on protein.
- Ignoring total calories.
Please note: Health calculators and guides give general estimates, not medical advice. Talk to a doctor or other qualified professional about your own health. See our Disclaimer.