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Protein Calculator

Updated Feb 2026 Used 544 times
The Mifflin-St Jeor equation uses sex-specific constants.
Supported base range: 18 to 100 years.
Supported base range: 1.2 to 2.3 m.
Supported base range: 25 to 450 kg.
Activity multipliers are broad estimates; day-to-day expenditure varies.
These ranges answer different questions; the highest number is not automatically better.
— kcal/day
Calculated automatically from your sex, age, height, weight, and activity selection.

Guest calculations stay on this device. Signed-in results sync privately.

Your result

Daily range midpoint

Enter your values, then calculate to see a verified result.

How the protein range is builtThe selected evidence context controls the g/kg range; estimated calories provide a separate comparison only.
Normalize weightPounds convert before multiplication kg
Select contextRDA, current guidance, or exercise g/kg/day
Calculate rangeLower and upper factors stay visible grams/day
Plan mealsArithmetic distribution, not a rule 3 or 4
FormulaVersioned calculationv3.0.0

What is estimated

A body-weight-based adult protein range plus an estimated-calorie comparison.

References supported

The longstanding 0.8 g/kg RDA, current U.S. guidance at 1.2-1.6 g/kg, and the ISSN 1.4-2.0 g/kg range for exercising adults.

Important limitation

Children, pregnancy, breastfeeding, kidney or liver disease, frailty, eating disorders, and prescribed diets require individualized guidance.

Result actions Compare
1
Estimate daily caloriesApply Mifflin-St Jeor and the selected activity factorResting energy x activity multiplier
2
Apply protein referencesUse body weight and the selected contextWeight x grams-per-kilogram factor
3
Compare the viewsSee the selected g/kg range and adult DRI energy rangeDaily grams and protein calories

Interpretation

The selected range midpoint is .

Estimated daily calories update from sex, age, height, weight, and activity.

The adult 10-35% energy range is a comparison view, not a personal requirement.

Use this result

Keep exploring

4 available tools
Calorie Deficit CalculatorPlace protein within an energy plan.Body Fat CalculatorMonitor an estimated composition trend.BMI CalculatorScreen weight relative to height.One-Rep Max CalculatorEstimate training loads separately.
Public verification recordFormula v3.0.0
Review scope
Generally Healthy Adult Protein Reference Ranges Plus An Estimated-calorie Comparison
Review team
CalculatorGeek Algorithmic Team
Verified
2026-09-10
Next source review
2027-09-10
Automated fixtures
6 cases

Review method

The team checked every g/kg factor against the visible evidence context, pound conversion, Mifflin-St Jeor energy arithmetic, meal division, exclusions, and browser behavior.

Known limitations

  • The result is educational guidance for generally healthy adults, not a personalized prescription.
  • Height, age, sex, and activity affect only the separate estimated-calorie comparison; body-weight ranges use the selected g/kg context.
  • Children, pregnancy, breastfeeding, kidney or liver disease, frailty, eating disorders, and prescribed diets require individualized guidance.

Primary sources

Latest update

2026-09-09 · Imported the final primary-page copy and complete six-article content cluster from the September 9 Markdown package without altering calculator logic.

Published calculation checks

CaseInputsExpected result
Adult RDA baseline{"sex":{"value":"male"},"age":{"value":30,"unit":"years"},"height":{"value":170,"unit":"cm"},"weight":{"value":70,"unit":"kg"},"activity":{"value":"moderate"},"protein_context":{"value":"rda"}}{"protein_min":56,"protein_max":56,"protein_mid":56}
Current U.S. guidance range{"sex":{"value":"male"},"age":{"value":30,"unit":"years"},"height":{"value":170,"unit":"cm"},"weight":{"value":70,"unit":"kg"},"activity":{"value":"moderate"},"protein_context":{"value":"current-guidance"}}{"protein_min":84,"protein_max":112,"protein_mid":98,"estimated_daily_calories":2507.1}
Exercising adult range{"sex":{"value":"male"},"age":{"value":30,"unit":"years"},"height":{"value":180,"unit":"cm"},"weight":{"value":70,"unit":"kg"},"activity":{"value":"very"},"protein_context":{"value":"exercise"}}{"protein_min":98,"protein_max":140,"protein_mid":119}
Pounds and feet equivalence{"sex":{"value":"male"},"age":{"value":30,"unit":"years"},"height":{"value":{"feet":5,"inches":6.9291339},"unit":"ft-in"},"weight":{"value":154.323584,"unit":"lb"},"activity":{"value":"moderate"},"protein_context":{"value":"current-guidance"}}{"protein_min":84,"protein_max":112,"protein_mid":98,"estimated_daily_calories":2507.1}
Four-meal arithmetic{"sex":{"value":"male"},"age":{"value":30,"unit":"years"},"height":{"value":170,"unit":"cm"},"weight":{"value":70,"unit":"kg"},"activity":{"value":"moderate"},"protein_context":{"value":"current-guidance"}}{"four_meal_split":24.5}
Invalid low weight{"sex":{"value":"female"},"age":{"value":32,"unit":"years"},"height":{"value":165,"unit":"cm"},"weight":{"value":10,"unit":"kg"},"activity":{"value":"sedentary"},"protein_context":{"value":"rda"}}Accessible validation error
On this page

Direct answer

Protein targets are commonly expressed in grams per kilogram of body weight per day:

daily protein (g) = body weight (kg) × protein factor (g/kg/day)

For a 70 kg adult, 0.8 g/kg equals 56 g/day, 1.2–1.6 g/kg equals 84–112 g/day, and 1.4–2.0 g/kg equals 98–140 g/day. These ranges come from different guidance contexts and should not be treated as interchangeable labels for one “perfect” target.

Continue with Choose the right evidence context or Plan protein across meals for the next calculation.

How to use the calculator

  1. Enter age, sex, height, and weight in the selected units.
  2. Choose the activity description that matches a normal week.
  3. Calculate the displayed baseline, recommended, and high values.
  4. Read the method labels and exclusions before choosing a planning range.
  5. Convert the daily range into foods or meals without treating every meal as an exact requirement.

Formula and methodology

The selected context supplies a lower and upper factor:

  • Adult RDA baseline: 0.8 g/kg/day
  • Current U.S. guidance: 1.2-1.6 g/kg/day
  • Exercising adults: 1.4-2.0 g/kg/day

daily protein = body weight in kg x selected factor

The calculator separately estimates daily calories with Mifflin-St Jeor and one activity multiplier. The adult DRI energy comparison is 10-35% of calories / 4 kcal per gram. Height, age, sex, and activity affect that calorie comparison, not the selected body-weight protein range.

How the main reference ranges differ

ContextRangeWhat it means
Longstanding adult RDA baseline0.8 g/kg/dayPopulation-level allowance designed to meet needs of nearly all healthy adults under the DRI framework
US Dietary Guidelines 2025–2030 target1.2–1.6 g/kg/dayCurrent public guidance presented on the federal RealFood.gov site
Exercising adults, ISSN position stand1.4–2.0 g/kg/daySports-nutrition range for building or maintaining muscle in most exercising people
Resistance-training meta-analysisAbout 1.6 g/kg/day average breakpointAverage additional benefit plateau in the studied setting; upper confidence bound reached about 2.2 g/kg/day

The 1.6 g/kg finding is not a universal maximum. The study population, energy balance, training, age, and uncertainty matter.

Worked examples

For 70 kg:

70 × 0.8 = 56 g/day

70 × 1.2 to 1.6 = 84 to 112 g/day

70 × 1.4 to 2.0 = 98 to 140 g/day

If the chosen planning target is 112 g/day across four eating occasions, the arithmetic average is 28 g per occasion. It is a distribution convenience, not a rule that every meal must hit exactly 28 g.

Which body weight should be used?

Most simple equations use current body weight. At a higher body weight, multiplying total weight by an athletic factor may produce a target that is unnecessarily high for some people. A clinician or registered dietitian may use an adjusted or goal weight based on context. Do not silently switch weight bases; label the method.

Protein during muscle gain or weight loss

Resistance training and total energy intake matter alongside protein. Review Protein for Muscle Gain for training evidence. During an energy deficit, see Protein for Weight Loss and the Calorie Deficit Calculator.

Important exclusions

Generic calculator targets are not appropriate stand-alone advice for children, pregnancy or breastfeeding, diagnosed chronic kidney or liver disease, dialysis, an eating disorder, underweight, frailty, or a medically prescribed diet. The National Kidney Foundation notes that protein needs in chronic kidney disease depend on disease stage, dialysis, nutrition status, and clinical guidance.

Frequently asked questions

Is 0.8 g/kg enough?

It is the longstanding adult RDA baseline, not a universal performance target. Current US guidance and sports-nutrition evidence use higher ranges in specific contexts.

Is more protein always better?

No. Benefit does not rise indefinitely, and very high targets can crowd out other foods or conflict with medical needs. Choose a range for the goal and context.

Should I use pounds or kilograms?

The formula uses kilograms. Convert pounds by dividing by approximately 2.20462, or let the calculator normalize units before multiplication.

Do I need equal protein at every meal?

No. Distribution can be practical, but the daily total, food quality, training, and overall diet matter. Use meal values as planning ranges rather than exact biological thresholds.

Sources

Evidence and editorial status

Evidence for this package was checked on September 10, 2026. This material is educational and is not medical diagnosis, treatment, or individualized nutrition advice.