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Protein per Kilogram Calculator

Enter your body weight and goal to get your daily protein target in grams.

Result

150 g
598 kcal
37 g

How it is calculated

The daily target is grams per day = weight (kg) × factor, where the factor depends on the goal you choose: 1.2 g/kg for maintenance, 2.0 g/kg for muscle gain and 2.2 g/kg for fat loss. If no goal is given, muscle gain (2.0) is used; an unrecognised goal gives no result. Protein energy is grams per day × 4 kcal, and the per-meal figure is grams per day ÷ 4, which assumes four equal protein feedings. Every figure is rounded to a whole number, and the kcal value is computed from the unrounded grams. Weight must be between 2 and 650 kg, otherwise the tool shows nothing. The factors are fixed in the tool and do not adjust for age, kidney health or training volume.

Worked example

A person weighing 68 kg with the fat loss goal. Factor 2.2 g/kg, so grams per day = 68 × 2.2 = 149.6, shown as 150 g. Protein calories = 149.6 × 4 = 598.4, shown as 598 kcal (the tool uses the unrounded grams, which is why it is not exactly 150 × 4). Per meal = 149.6 ÷ 4 = 37.4, shown as 37 g for four meals.

Try this example →

Common mistakes

  • Entering weight in pounds. The input is kilograms, so a 150 lb person should enter about 68, not 150, or the target comes out more than twice too high.
  • Multiplying 4 kcal by the rounded gram figure and being puzzled that the tool shows 598 kcal rather than 600. The calories are worked from the unrounded grams.
  • Treating the per-meal figure as a rule for any number of meals. It is always the daily total divided by four, so with three or five meals divide the daily total yourself.
  • Picking the maintenance goal and expecting the minimum-intake figure. Here maintenance is 1.2 g/kg, so the result is higher than the 0.8 g/kg that is often quoted as the bare minimum for sedentary adults.
  • Leaving the goal out and not noticing the default. Without a goal the tool uses the muscle gain factor of 2.0 g/kg, which is higher than maintenance.

Sources

About this calculator

This calculator sets a daily protein target based on grams of protein per kilogram of body weight, the standard unit nutrition science uses because protein needs scale with lean body mass rather than total calorie intake. The baseline RDA (Recommended Dietary Allowance) for a generally sedentary adult is 0.8 g/kg, the minimum intake shown to prevent deficiency in most healthy people.

That baseline is well below what's optimal for people actively training: the International Society of Sports Nutrition (ISSN) position stand recommends roughly 1.6-2.2 g/kg for people doing regular resistance or endurance training, with the higher end of that range typically favored during a calorie deficit or 'cutting' phase specifically to help preserve lean muscle mass while losing fat.

Bodybuilders, endurance athletes, and dietitians use this per-kilogram target — adjusted for your specific goal — to translate general guidelines into a concrete daily gram target based on your own body weight. The calculator uses 1.2 g/kg for maintenance, 2.0 g/kg for muscle gain and 2.2 g/kg for fat loss; the 0.8 g/kg RDA is shown only as a reference and is not one of the options.

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