Protein calculator
Estimate your daily protein target in grams — with a range, for your goal, age and weight. A free, evidence-based guide — not medical advice.
Protein = g/kg for your goal × reference weight
Your details
kg
cm
years
Calculating…
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
Next step
Turn the number into a result
This calculation is a guide. In the RESET app it becomes a personal plan that counts calories and macros for you, and opens the transformation programs.
How this calculator works
Briefly and honestly: the science behind it, how far you can trust it, and its limits.
How it works
The calculator takes an amount of protein per kilogram for your goal — 1.8 g/kg to lose or gain (range 1.6–2.2), 1.4 g/kg to maintain (1.2–1.6) — and multiplies it by a reference weight. The reference is your weight or, with a BMI above 25, the weight at BMI 25 for your height: protein serves muscle and organs, not fat tissue. From age 65 the lower bound is at least 1.2 g/kg.
Protein = g/kg for your goal × reference weight
What it’s based on
The 1.6–2.2 g/kg range comes from the Morton et al. (2018) meta-analysis: gains from resistance training stopped rising around 1.6 g/kg, and the upper confidence limit reached 2.2. In a calorie deficit protein is kept toward the top of the range (Helms et al., 2014). For maintenance, 1.4 g/kg sits inside the ISSN position (1.4–2.0 g/kg for people who train) and well above EFSA’s population reference of 0.83 g/kg. For people aged 65 and over, PROT-AGE advises at least 1.0–1.2 g/kg. Counting against the weight at BMI 25 is our own arithmetic, not a separate guideline: it keeps the target from rising with fat mass.
✓
Is it validated?
The ranges rest on the Morton 2018 meta-analysis and the ISSN 2017 position — the strongest evidence on protein for adults who train. EFSA’s population reference (0.83 g/kg) is a minimum that covers almost all healthy adults, not a target for people changing their weight or training.
Can you rely on it?
A reliable reference, but individual: needs depend on training volume, age and goals. The top of the range fits mainly strength training and a calorie deficit. The daily total matters most; spreading it over 3–4 meals is convenient. With kidney disease you need individual medical guidance, not a calculator.
Results are for reference only and are not medical advice. For individual guidance, consult a doctor or dietitian.
For the curious
Deeper: why it works this way, what it does for your body, and what happens if you get it wrong.
Protein is the amino acids the body uses to build and repair muscle, enzymes and immune cells. Unlike fat, the body stores almost no protein “in reserve”, so it’s best taken in every day.
During training the micro-damage to muscle fibres is repaired from protein — which is why people who train need more than the population reference: in the Morton 2018 meta-analysis, gains stopped rising around 1.6 g/kg.
Counting protein against the whole body weight at a large excess overstates the target: fat tissue needs almost no protein. So above a BMI of 25 the calculator uses the weight at BMI 25 — the target stays realistic, and extra protein does not add calories to no purpose.
Worked examples
Concrete numbers for common situations — so you can see at a glance how to read the result.
Person, 70 kg, 175 cm, 30
- Inputs
- maintain weight
- Result
- ≈ 98 g protein a day (84–112 g)
1.4 g per kilogram — the middle of the 1.2–1.6 g/kg maintenance range.
Person, 95 kg, 175 cm, 40
- Inputs
- lose weight
- Result
- ≈ 138 g protein a day (123–168 g)
The BMI here is above 25, so protein is counted against the weight at BMI 25 rather than all 95 kg: 1.8 g per kilogram of reference weight.
Person, 60 kg, 170 cm, 25
- Inputs
- gaining with strength training
- Result
- ≈ 108 g protein a day (96–132 g)
1.8 g per kilogram — inside the 1.6–2.2 g/kg range at which muscle grew best in the studies.
FAQ
Frequently asked questions
How much protein do I need per day?
It depends on your goal and weight. For maintenance 1.2–1.6 g per kilogram is usually enough; to lose or gain with training, 1.6–2.2 g/kg. EFSA’s population reference — 0.83 g/kg — is a minimum for health, not a target. The calculator works out a figure with a range for your numbers.
Can too much protein harm the kidneys?
In healthy people a high but reasonable protein intake within these ranges isn’t considered harmful. If you have kidney disease, you need individual medical guidance. This is general information, not medical advice.
Should I use current or goal weight?
The calculator settles it for you: up to a BMI of 25 it uses your current weight, above it the weight at BMI 25 for your height. That way the target does not rise with fat mass.
Should protein be spread evenly through the day?
Spreading it across 3–4 meals is convenient for satiety and recovery, but the daily total matters most. Get the total right first, then think about timing.
What to read and do next
Go deeper with articles and turn the numbers into a plan in the app.
How Guidelines Change Benchmarks for Older Adults
With age, some population benchmarks for movement, protein, calcium, iron, vitamin D, carbohydrates, and energy change. They help structure attention to nutrition and activity, but are not personal prescriptions.
Open the blogHow Much Protein Does an Adult Need, and How Does the Requirement Change With Age?
For adults, protein may provide part of daily energy intake within the ranges defined by USDA and HHS. With age, it is important to assess not only protein but also the overall diet, nutrient sources, and physical activity. The guidelines provided are population-level, not a personalized prescription.
Open the blog7-Day Nutrition Restart
A gentle week-long start to balanced eating: water, protein, vegetables, and calming habits — step by step, without strict restrictions.
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