Daily protein calculator

Where does this protein range come from?

The International Society of Sports Nutrition’s position stand gives a general reference of 1.4–2.0 grams of protein per kilogram per day for most healthy people who exercise. This calculator multiplies your weight in kilograms by those two values.

For example, at 75 kg, the calculated range is 105–150 grams per day. It is a reference range, not a requirement to hit the top number.

How can I use it when planning meals?

Look at meals you already enjoy and identify their protein sources. Those could include beans, lentils, tofu, dairy, eggs, fish or meat. Use portions and food labels to understand what your usual meals provide before changing your routine.

Do I need protein supplements?

The calculation does not tell you to use a supplement. Consider the foods you eat, your preferences and practical needs. A dietitian can help with individual targets and questions about supplementation.

When does this tool not apply?

This range is for healthy adults who exercise. It is not personalised advice for children, pregnancy, breastfeeding or conditions such as kidney disease. Medical conditions and specialised sport needs require individual guidance.

For energy context, explore the maintenance calorie calculator.