Protein calculator

Frequently asked questions

Why are protein targets expressed in grams per kilogram of body weight?

Body weight in kilograms is the standard unit used in nutrition research for scaling nutrient needs across individuals of different sizes. Expressing the target per kilogram makes it straightforward to compare recommendations across studies and to adjust as weight changes.

What activity level should I choose?

Sedentary applies to people with desk jobs and little formal exercise. Moderate fits light exercise a few days per week. Active suits regular training such as running or strength work most days. Athletic or high training load is for competitive athletes or those in heavy daily training blocks. When in doubt, start conservatively and increase if recovery or performance suggests a higher intake.

Is this estimate suitable for weight loss or muscle gain goals?

The factors used here reflect general maintenance-oriented guidelines. Specific goals such as muscle gain or fat loss, as well as individual factors like age and health conditions, can shift the appropriate range. A registered dietitian can provide guidance tailored to your situation.

Does body fat percentage affect the target?

This calculator uses total body weight rather than lean mass. Using lean mass as the base tends to produce a more precise target for people with higher body fat, since fat tissue has lower protein needs than muscle tissue. A lean-mass-based approach requires a body composition measurement.