Daily protein calculator

Every protein recommendation looks the same: so many grams per kilogram of body weight. A 60 kg person and a 90 kg person with the same job and the same training get different figures, and that is not a mistake – it is the whole point of the calculation.

That is why the card shows both numbers: grams per day and the per-kilogram figure itself. The second one can be checked against any reference; the first is simply the second multiplied by your weight.

Published guidelines are ranges too. The lower limit is the point below which the body runs short; the upper one is where extra protein stops adding anything. Between them is a wide zone where everything is fine.

The page does not invent one "correct" figure from this. It shows the range and a target in the middle – a handy place to start, then watch how you feel and what results you get.

Two things: training load and a calorie deficit. Strength training creates muscle repair work, and protein is the material for it. Losing weight does the same from the other side: when the body burns its reserves, it happily breaks down muscle too, and protein is the main thing that stops it.

Hence something that seems odd at first: in a deficit you need more protein, not less, even though you eat less food overall.

Muscle mass is lost faster with age, and the body responds more weakly to the same amount of protein. So the lower limit is raised for older people: a desk job at 40 and at 70 gives different figures at the same weight.

The card takes this into account if you fill in the age field. Without it, it uses the general adult limit.

The "meals per day" field splits the target evenly. It is a rough but useful figure: the body uses protein better when it is spread across the day rather than eaten in one go in the evening.

Equal portions are a simplification. A real day is rarely that even, and that is perfectly fine.

They are the widely accepted ranges found in nutrition references and guidelines. The page shows g/kg next to the answer precisely so you can check them rather than take them on trust.

Your current weight. If you carry a lot of weight and most of it is fat, the figure will come out too high – then use a weight close to your goal. Fat tissue does not need protein.

For healthy kidneys, extra protein has not shown harm in studies, but the upper end of the range is there for a reason: beyond it there is no more benefit. If you have kidney or liver disease, your needs are set by a doctor, not a calculator.

Either. Protein powder from a tub and chicken on a plate count together – the body does not tell them apart. A supplement is only needed when you cannot get enough from food.

The page does not work that out: it would need a food table. A rough guide – 100 g of chicken breast gives about 30 g of protein, an egg about 6.

Pick the one you keep up regularly. A week with two workouts instead of four does not change the figure enough to notice – that is why the range is wide.

No. It is arithmetic on weight and activity. Pregnancy, illness, preparing for competition and any restrictive diet are no longer arithmetic, and they need a person, not a page.