Protein Per Kilogram
Calculator
Results
- Daily protein target (g)
- 112
- Calories from protein (kcal)
- 448
- Protein per meal (g)
- 28
Nutrition results
| Daily protein target (g) | 112 |
| Calories from protein (kcal) | 448 |
| Protein per meal (g) | 28 |
formula-map diagram
- Daily protein target (g)
- 112
- Calories from protein (kcal)
- 448
- Protein per meal (g)
- 28
Nutrition formula map
Formula
protein g = body weight kg × g per kg (protein = 4 kcal/g)= 112
Note
Simplified nutrition model using standard reference constants (protein and carbohydrate 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g, 1 kg of body fat about 7700 kcal, salt to sodium factor 0.393). Real energy needs and body composition changes vary between individuals. This is not medical, dietetic or nutritional advice; consult a qualified health professional before changing your diet.
More in Nutrition and diet
See all →Frequently asked questions
How is protein need per kilogram calculated?+
The calculator multiplies your body weight in kilograms by a recommended intake rate (grams of protein per kilogram of body weight) that varies by activity level and goal, then returns the total daily grams of protein target.
Why does recommended protein per kilogram vary so much between sources?+
The baseline RDA of about 0.8 g/kg is set to prevent deficiency in sedentary adults, while research on strength training and endurance athletes generally supports higher intakes of roughly 1.2-2.2 g/kg for muscle maintenance, repair, and growth — the appropriate rate depends heavily on activity level and goals.
Should I use my current body weight or a target/lean body weight?+
For individuals with a significant amount of body fat, many nutrition guidelines recommend calculating protein needs from lean body mass or an adjusted body weight rather than total weight, since protein needs scale with metabolically active tissue, not fat mass.
Is more protein always better for muscle building?+
No, intake benefits plateau — research generally shows diminishing returns for muscle protein synthesis above roughly 1.6-2.2 g/kg per day even with resistance training, so exceeding that substantially provides little additional muscle-building benefit and simply displaces other nutrients or adds calories.
Does this account for protein quality or just quantity?+
This calculates total grams needed regardless of protein source; it doesn't account for amino acid completeness or digestibility, so if your protein comes mainly from less complete sources, spreading intake across varied sources helps ensure you get all essential amino acids, not just the total gram target.