How the protein target works
Protein needs scale with body weight and how hard you train. The calculator multiplies your weight by a grams-per-kilogram factor: the sedentary minimum comes from the DRI, lightly-active reflects common recreational guidance (~1.2 g/kg), and the higher factors follow the ISSN ranges for athletes.
- weight — body weight in kilograms
- factor — 0.8 sedentary → 2.0 athlete (g/kg)
More detail
Which factor should I use?
0.8 g/kg is the DRI floor that prevents deficiency in sedentary adults — it is a minimum, not an optimum. People who train regularly generally do better at 1.2–1.6 g/kg, and strength or endurance athletes building or preserving muscle sit at 1.6–2.0 g/kg. Going far above 2.0 g/kg shows little added benefit for most people.
Spread it across the day
Total daily protein matters most, but muscle protein synthesis responds best to roughly 20–40 g of protein per meal across 3–4 meals rather than one large serving. A 70 kg person targeting 112 g would aim for about 28 g at each of four meals.
Practical tip. Weigh yourself and pick the activity line that matches a typical training week, not your best week. If you're cutting calories, keep protein at the higher end (1.6+ g/kg) to protect muscle.
Frequently asked questions
How much protein do I need per day?
Multiply your body weight in kg by a factor: 0.8 g/kg is the DRI minimum for sedentary adults, and 1.4–2.0 g/kg is the ISSN range for people who exercise. A 70 kg person doing strength training (1.6 g/kg) needs about 112 g — enter your weight and activity above for your exact number.
Is 0.8 g/kg enough if I work out?
No. 0.8 g/kg is the minimum to prevent deficiency in sedentary adults, not a target for training. If you exercise, 1.2–1.6 g/kg supports recovery, and 1.6–2.0 g/kg suits strength or endurance athletes building or preserving muscle.
Can too much protein be harmful?
For healthy adults, intakes up to about 2 g/kg are considered safe, but there's little added benefit beyond that for most people. If you have kidney disease or another medical condition, protein targets should be set with a doctor or dietitian — this tool is a general estimate, not medical advice.
Should I use my current or goal weight?
Use your current body weight for a general target. People with a lot of body fat sometimes base protein on lean body mass or goal weight to avoid overestimating; if that applies to you, a dietitian can tailor the number.