Protein Intake Calculator
Estimate a daily protein target in grams from body weight and a goal band. Bands cover sedentary, active, strength, athlete, and older-adult ranges. Optionally override grams per kilogram. Informational, not a medical diet.
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How to estimate protein intake
- Choose kilograms or pounds for body weight.
- Enter weight and pick a goal band that matches your training or age emphasis.
- Optionally type a precise g/kg rate between 0.5 and 3.5.
- Read grams per day, the rate used, and calories from protein alone (×4).
- Split remaining calories on carb and fat pages if needed. Nothing is uploaded.
Protein intake target
g/kg × body mass
| Default band | Active midpoint about 1.4 g/kg |
|---|---|
| Sedentary band | 0.8 to 1.0 g/kg |
| Strength band | 1.6 to 2.2 g/kg |
| Energy factor | 4 kcal per gram of protein |
| Override range | 0.5 to 3.5 g/kg |
| Advice | Population ranges. Not a kidney prescription. |
What this protein target is
Protein needs are often discussed as grams per kilogram of body weight. This page multiplies your mass by a band midpoint or by a rate you type. It does not adjust for chronic kidney disease or prescribed medical diets.
How grams are computed
grams = kg × rate. If gPerKg is blank, rate is the midpoint of the selected goal band (for active: (1.2+1.6)/2 = 1.4). Protein-only energy = grams × 4 kcal.
Protein and other macro tools
Entities include g/kg rate, goal band, and daily protein grams. A full percent split is macros. Carbohydrate grams live on carbohydrate intake. Fat grams sit on fat intake. Daily energy context is TDEE.
Use cases
Turning a body-weight rule into a grocery gram target. Comparing sedentary and strength bands for the same person. Teaching Atwater 4 kcal/g for protein. Not a clinical renal diet plan.
Default numbers
At 70 kg with the active midpoint 1.4 g/kg, protein ≈ 98 g/day and about 392 kcal from protein alone.
Limits
Lean mass versus total mass debates, meal timing, and medical restrictions are out of scope. Informational only. See the disclaimer. CZNull does not receive the weight.