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Protein intake calculator
Enter your body weight and goal to estimate how much protein to aim for each day, in grams. Targets are based on grams of protein per kilogram of body weight, a common starting point in nutrition research.
These are general guidelines, not medical advice. Protein needs vary with kidney health, pregnancy, age, and activity. For a plan tailored to you, book an appointment with Dr. Mariah, ND or speak with your healthcare provider.
How the numbers work
Protein targets are usually set per kilogram of body weight. This tool uses widely cited ranges:
- Minimum intake: 0.8 g/kg, the basic amount to avoid deficiency.
- General health / active adult: 1.2 to 1.6 g/kg.
- Muscle building: 1.6 to 2.2 g/kg.
- Fat loss / muscle retention: 1.6 to 2.4 g/kg, to hold onto muscle while in a calorie deficit.
Weight entered in pounds is converted to kilograms before the calculation. Where a range is shown, the lower number is a reasonable floor and the higher number suits harder training days or stricter fat-loss phases.