Protein Calculator
Recommended daily protein intake
135 - 165
grams/day
Related calculators
Protein Calculator: Daily Gram Range by Goal
Get a min-max protein range in grams per day from body weight, goal, and activity. Enter Weight (kg), Goal (Maintenance, Weight loss, or Muscle gain), and Activity level (Sedentary through Very Active). The result is a range, not a single prescription. General fitness planning only.
How to use
Base multipliers per kg: Maintenance about 1.6 to 2.0 g, Weight loss about 2.0 to 2.2 g, Muscle gain about 2.2 to 2.4 g. Activity adjusts the band: Sedentary lowers it, Moderate raises it, Very Active raises it more. Light activity leaves the base unchanged. The page shows grams per day between the computed min and max.
Example
75 kg, Maintenance, Moderate activity often prints roughly 135 to 165 g per day. Switching to Weight loss with the same activity pushes the band upward to protect muscle in a deficit.
Tips
Spread protein across meals if that helps adherence. Kidney disease, pregnancy, and teen athletes need individualized advice from clinicians, not a web range. Pair with the calorie calculator for total energy context.