Protein Calculator
This calculator estimates a daily protein target in grams based on your body weight and goal. It multiplies your weight in kilograms by a grams-per-kilogram figure: the 0.8 g/kg Dietary Reference Intake baseline, or higher commonly cited ranges for activity, strength training, or preserving muscle during weight loss.
Enter your weight to estimate a daily protein target.
Based on grams of protein per kilogram of body weight. The 0.8 g/kg baseline is the Dietary Reference Intake; higher ranges reflect commonly cited targets for activity and muscle preservation. General guidance, not a prescription. Kidney disease and some conditions require individualized limits — ask a clinician. Calculated in your browser.
What the Protein Calculator does
This calculator estimates a daily protein target in grams from your body weight and a goal. It multiplies your weight in kilograms by a grams-per-kilogram figure — the 0.8 g/kg Dietary Reference Intake baseline, or higher commonly cited ranges for general activity, weight loss with muscle preservation, or strength training.
It returns a single number or a range in grams per day, with a short note on why that range fits the goal you picked. The math runs in your browser.
How to read your result
Use the number as a daily target to aim for, spread across meals. For weight loss — including on a GLP-1, where appetite drops sharply — the higher end helps protect muscle while you lose fat.
It is general guidance, not a personalized nutrition plan. If a single day lands a little above or below, that is normal.
What the result is based on
The baseline is the 0.8 g/kg Dietary Reference Intake to prevent deficiency in most adults. The higher options (1.2-1.6 g/kg) reflect ranges commonly cited for active people and for preserving lean mass during weight loss. US weight is converted to kilograms first.
The tool applies only the multiplier for your selected goal.
What it cannot tell you
- It bases the target on total body weight, not lean body mass, which can overstate needs at higher body-fat levels.
- Kidney disease and some other conditions require individualized protein limits that are lower than these ranges — this tool does not account for them.
- It does not tell you which protein sources to eat or check overall diet quality.
- The ranges are general guidance, not a clinical prescription.
Frequently asked questions
How much protein should a woman eat per day?
The Dietary Reference Intake baseline is 0.8 grams per kilogram of body weight. Active people and those preserving muscle during weight loss commonly aim higher, around 1.2 to 1.6 g/kg. The calculator applies the range for your goal.
Why does protein matter on a GLP-1?
Appetite falls sharply on GLP-1 drugs, so total intake drops. Keeping protein adequate helps retain muscle while losing fat. Discuss targets with your clinician.
Can I eat too much protein?
For most healthy adults moderate high-protein intake is well tolerated, but kidney disease and some conditions require lower, individualized limits. Ask a clinician if that applies to you.
This tool is for education and planning. It does not diagnose, prescribe, or replace advice from a licensed clinician. Bring your result to a provider to decide what is right for you.