Protein Intake Calculator
Calculate your recommended daily protein in grams from body weight and a grams-per-kilogram target.
- Muscle-building range (1.6–2.2 g/kg)
- 112–154 g/day
- RDA minimum (0.8 g/kg)
- 56 g/day
Formula: Protein (g) = weight (kg) × target (g/kg)
About Protein Intake Calculator
Protein Intake Calculator is a free online calculator that gives you an instant, accurate result as you type. Calculate your recommended daily protein in grams from body weight and a grams-per-kilogram target.
The calculation uses the standard formula Protein (g) = weight (kg) × target (g/kg) and updates live with every change to the inputs. Everything runs client-side in your browser — fast, private, and free to use as often as you like.
The RDA is 0.8 g/kg for sedentary adults, while research on strength athletes supports 1.6–2.2 g/kg per day for muscle growth.
Results are estimates for educational purposes and not medical advice.
Frequently Asked Questions
Is Protein Intake Calculator free to use?
Yes. Protein Intake Calculator is completely free, with no sign-up, no downloads, and no usage limits. You can use it as many times as you like on any device with a web browser.
How accurate is this calculator?
The calculator applies the standard formula (Protein (g) = weight (kg) × target (g/kg)) with full floating-point precision and rounds only the displayed result. For most practical purposes the results are exact.
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