MasterTool

Protein Calculator

Calculate your daily protein target in grams from your body weight and goal, using the published RDA and sports-nutrition ranges.

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What this tool does

Calculate your daily protein target in grams from your body weight and goal, using the published RDA and sports-nutrition ranges. Factors: RDA 0.8 g/kg (Dietary Reference Intakes); 1.2–2.0 g/kg spans the published position-stand ranges for endurance, strength and energy-restricted athletes. Kidney or other medical conditions change protein guidance — professional advice applies.

How to use the Protein Calculator

  1. Enter or select body weight in lb.
  2. Enter or select activity / goal.
  3. Read the calculated result; change any measurement to compare alternatives.

Formula

daily protein (g) = body weight kg × g-per-kg factor for the selected goal (RDA 0.8; published sports-nutrition ranges 1.2–2.0)
weight
Body weight (lb, before metric conversion)
goal
Activity / goal

Factors: RDA 0.8 g/kg (Dietary Reference Intakes); 1.2–2.0 g/kg spans the published position-stand ranges for endurance, strength and energy-restricted athletes. Kidney or other medical conditions change protein guidance — professional advice applies.

Worked example

For protein calculator, the following measurements illustrate the exact method: Body weight: 176; Activity / goal: 1.2.

Inputs

  • Body weight176 lb
  • Activity / goalActive / recreational — 1.2 g/kg

Result

  • Protein (g/day)95.8
  • Protein calories (kcal/day)383.19
  • Per meal across 4 meals (g)23.95

Results explained

Protein (g/day)
Protein (g/day) from the formula above. Factors: RDA 0.8 g/kg (Dietary Reference Intakes); 1.2–2.0 g/kg spans the published position-stand ranges for endurance, strength and energy-restricted athletes. Kidney or other medical conditions change protein guidance — professional advice applies.
Protein calories (kcal/day)
Protein calories (kcal/day) from the formula above. Factors: RDA 0.8 g/kg (Dietary Reference Intakes); 1.2–2.0 g/kg spans the published position-stand ranges for endurance, strength and energy-restricted athletes. Kidney or other medical conditions change protein guidance — professional advice applies.
Per meal across 4 meals (g)
Per meal across 4 meals (g) from the formula above. Factors: RDA 0.8 g/kg (Dietary Reference Intakes); 1.2–2.0 g/kg spans the published position-stand ranges for endurance, strength and energy-restricted athletes. Kidney or other medical conditions change protein guidance — professional advice applies.

Frequently asked questions

Multiply your weight in kg by the factor for your goal: 0.8 g/kg is the RDA for sedentary adults; 1.2–1.6 g/kg suits active people and muscle gain; up to about 2.0 g/kg is used in intense training or dieting. An 80 kg athlete at 1.6 g/kg needs 128 g/day.

0.8 grams per kilogram of body weight per day for adults — the minimum to meet the needs of nearly all healthy sedentary people, per the Dietary Reference Intakes. Active people generally benefit from more.

The published g/kg ranges use total body weight, which is what this calculator does. At very high body-fat levels some practitioners use target or lean weight instead — a professional can advise.

There is no hard per-meal cap; total daily intake matters most. Spreading protein over 3–4 meals of roughly a quarter of your daily target each is a practical pattern this tool illustrates.

For healthy adults, intakes in the published sports ranges are well studied. People with kidney disease or other conditions may have specific protein limits — this calculator does not replace medical guidance.