Free public tool
Protein Calculator
Estimates a daily protein intake range from body weight and training goal, using ranges supported by human trials and position stands.
Purpose & limitations
Ranges are population-level. Kidney disease, pregnancy, and clinical conditions change protein needs — those cases belong with a clinician or dietitian.
Inputs & validated ranges
| Input | Unit | Accepted range |
|---|---|---|
| Body weight | kg | 30–250 |
| Primary goal | choice | 4 options |
Formula & methodology
Daily protein (g) = body weight (kg) × goal coefficient. Coefficients: general health 0.8–1.2, endurance 1.2–1.6, muscle gain 1.6–2.2, fat loss 1.8–2.4 g/kg/day.
Worked example
An 80 kg lifter aiming for muscle gain: 80 × 1.6 = 128 g (low) and 80 × 2.2 = 176 g (high). Midpoint ≈ 152 g/day, or about 38 g across four meals.
References
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. SourceMeta-analysis
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. SourcePosition stand
Found an error in this tool’s math or documentation? Report a correction — arithmetic issues are triaged within one business day.