Enter your details above to see your result.
Planning a full macro split? See the macro calculator — note it expresses protein as a percentage of calories, not g/kg.
How it works
We multiply your body weight by a grams-per-kilogram range chosen for your goal — from about 1.0–1.2 g/kg for weight maintenance up to 1.4–2.0 g/kg for active adults. Enter your daily calories to also see protein as a share of your energy. Protein needs vary by individual; treat this as a starting range.
| Goal | Per kg |
|---|---|
| Maintenance | 1–1.2 g/kg |
| Weight loss | 1.2–1.6 g/kg |
| Active / fitness | 1.4–2 g/kg |
| Older adult (65+) | 1.2–1.5 g/kg |
How it's calculated
We multiply your body weight by a protein target per kilogram chosen for your goal — 1.0–1.2 g/kg for maintenance, 1.2–1.6 g/kg for weight loss, 1.4–2.0 g/kg for active adults, and 1.2–1.5 g/kg for older adults. If you enter your daily calories, we also express the range as a share of your energy using 4 kcal per gram of protein.
How to use this calculator
- Enter your body weight in kilograms. Daily calories are optional for showing protein as a share of energy.
- Choose a goal preset or adjust the g/kg target range to suit your needs.
- Read your daily protein range in grams. The result updates as you change the inputs; no sign-up is required.
Sources: Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Older-adult range per PROT-AGE (Bauer 2013); maintenance baseline per the Dietary Reference Intakes.
Use this formula from code: the protein target API endpoint
These calculators give general estimates for healthy adults and are not medical or dietary advice. For individual guidance, consult a registered dietitian or your healthcare provider.
Reviewed by the NutraPlanner nutrition team. · Last reviewed 2026-07-10 · Last updated 2026-10-08
Frequently asked questions
How much protein do I need per day?
General guidelines range from about 0.8 g/kg for sedentary adults up to ~1.6–2.0 g/kg for people building muscle or training hard. Multiply your body weight in kg by the figure for your goal.
Is more protein always better?
Up to a point. Intakes around 1.6 g/kg capture most muscle-building benefit for most people; much higher amounts rarely add more. Those with kidney conditions should follow medical advice.
Should I count protein from all foods?
Yes — total daily protein matters, from whole foods and supplements combined. Spreading it across meals can help.