What This Calculator Does
The Daily Protein Intake by Body Weight Calculator estimates how many grams of protein you should eat each day based on your body weight and your training or health goal. It multiplies your weight in kilograms by an evidence-based factor ranging from 0.8 g/kg (the basic RDA for sedentary adults) up to 2.2 g/kg (used by athletes during fat loss or cutting phases).
How to Use It
Enter your body weight in kilograms, then choose the goal that best matches your lifestyle. The calculator returns your total daily protein target, suggests a per-meal amount assuming four meals a day, and shows how many calories that protein provides (protein supplies about 4 kcal per gram).
The Formula Explained
The core equation is simple: $$\text{Protein (g)} = \text{Weight (kg)} \times \text{Factor}$$. Sedentary adults need roughly \(0.8\ \text{g/kg}\) to prevent deficiency, while resistance-training individuals benefit from \(1.6\text{–}2.2\ \text{g/kg}\) to support muscle growth and recovery. Higher intakes are especially useful when dieting, as protein preserves lean mass and increases satiety.
Worked Example
A 75 kg person aiming for general muscle building (1.6 g/kg) needs $$75 \times 1.6 = \mathbf{120\ \text{g}}$$ of protein per day. Split across four meals that is \(30\ \text{g}\) per meal, providing \(120 \times 4 = 480\ \text{kcal}\) from protein.
FAQ
Should I use my current or goal weight? For most people, current body weight works well. Very overweight individuals may prefer lean body mass or a target weight to avoid overestimating.
Is more protein always better? No. Beyond about \(2.2\ \text{g/kg}\) there is little additional muscle benefit for most people, and extra calories can hinder fat loss.
How do I convert pounds to kilograms? Divide your weight in pounds by 2.205. For example, \(165\ \text{lb} \div 2.205 \approx 74.8\ \text{kg}\).
