How this tool works
Protein target = body weight in kg x selected grams per kg.
Protein Target Calculator
Estimate a daily protein target from body weight and grams per kilogram.
Formula
Protein target = body weight in kilograms x grams per kilogram. The grams-per-kilogram setting controls the final range.
Example
A 75 kg person using 1.6 g/kg gets a target of 120 g per day. Try several settings to see the range.
Common mistake
This calculator gives a planning number, not a medical prescription. Individual needs can vary.
What to do with the answer
Estimate a daily protein target from body weight and grams per kilogram. The useful part is not just the first answer; it is checking whether the answer still makes sense when the uncertain number changes.
Quick check
- Read the result label first so you know whether it is monthly, yearly, daily, a percentage, a date or a total.
- Change the input you are least sure about and compare the second answer with the first.
- Use a related guide or worksheet when the result affects a bill, budget, health target, study plan or purchase.
Match protein targets to the goal
Protein targets are usually based on body weight and a chosen grams-per-kilogram range. A higher target may be useful during resistance training, dieting or muscle-gain phases, while a lower target may be enough for general planning.
Worked example
At 80 kg, a target of 1.6 g/kg gives 128 g of protein per day. Splitting that across meals can be more practical than trying to hit the full number at dinner. Four meals at roughly 30 g each may be easier to plan than one large protein-heavy meal.
Things to double-check
The calculator does not assess kidney disease, medical diets, pregnancy, digestion, food access or calorie targets. If a health condition affects protein intake, use clinician guidance rather than a general calculator.
Next step
Use the Calorie Needs Calculator to see how protein fits into total energy intake, then read Calorie and Weight Planning for a broader planning page.
A better way to use this page
Run one realistic example, then run one cautious version. For a cost page that might mean a higher price or longer time. For a date page it might mean a different deadline. For a health, study or work page it might mean a more conservative target.
If both answers point to the same next step, the result is easier to trust as a rough planning number. If they are very different, the input you changed is the one to check before you rely on the answer.