Nutrition calculator
Protein Intake Calculator
Frequently asked questions
- How much protein do I need per day?
- Multiply bodyweight in kilograms by a goal-based g/kg target. Strength and muscle-gain presets often use about 1.6–1.8 g/kg; fat-loss presets often use about 2.0 g/kg. Sedentary adults may start near the 0.8 g/kg RDA baseline.
- Should protein be higher when cutting?
- Many lifters raise protein during a calorie deficit (often toward ~1.6–2.4 g/kg) to help preserve lean mass while training. Total calories, sleep, and progressive training still matter.
- Is this medical nutrition advice?
- No. Targets here are general sports-nutrition style estimates for healthy adults. People with medical conditions should follow clinician guidance.
How the targets work
Daily protein is estimated as bodyweight (kg) × grams per kilogram. Presets use widely cited bodyweight-based starting points: the 0.8 g/kg RDA baseline for general health, roughly 1.2–2.0 g/kg for active and strength-training adults (ISSN / ACSM-style guidance), and about 1.6–2.4 g/kg when the goal is fat loss while preserving muscle.
These are planning estimates for generally healthy adults, not medical advice. People with kidney disease or other clinical conditions should follow clinician guidance. Protein needs also depend on total calories, training quality, and adherence — not grams alone.
Protein intake calculator form
Protein intake calculator results
Estimated daily protein128 g
1.6 g/kg (0.73 g/lb) · ~512 kcal from protein at 4 kcal/g.
Aligned with ISSN-style targets for resistance-trained adults eating near maintenance.
Protein intake goal reference
| Goal | Typical range | Preset used |
|---|---|---|
| General health (RDA baseline) | 0.8 g/kg | 0.8 g/kg |
| Endurance / active | 1.2–1.6 g/kg | 1.4 g/kg |
| Strength / maintain muscle | 1.4–2.0 g/kg | 1.6 g/kg |
| Muscle gain | 1.6–2.2 g/kg | 1.8 g/kg |
| Fat loss (preserve muscle) | 1.6–2.4 g/kg | 2.0 g/kg |