FREE FITNESS TOOLS
Protein Calculator: Grams per Day
Calculate a daily protein reference range in grams from your body weight. Use kg, pounds or stone. Free calculator, examples and formula; no sign-up.
Your result
Enter your details to see a result.
Worked examples
Examples illustrate the calculation. They are not recommended targets.
| Weight | Daily exercise reference range |
|---|---|
| 50 kg | 70–100 grams / day |
| 60 kg | 84–120 grams / day |
| 70 kg | 98–140 grams / day |
| 75 kg | 105–150 grams / day |
| 80 kg | 112–160 grams / day |
| 90 kg | 126–180 grams / day |
Examples illustrate the calculation. They are not recommended targets.
Common questions
How much protein does the calculator show for 75 kg?
Using the exercise reference range of 1.4–2.0 g/kg, 75 kg gives 105–150 g/day. The range is for healthy adults who exercise; individual needs and medical circumstances vary.
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.