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Protein Intake Calculator

Recommended daily protein intake based on body weight and training goal, using protein-per-kilogram research targets.

Priya Venkatesan By Priya Venkatesan
Reviewed by Dr. Helena Ortiz
Published Last reviewed 1 min read

Inputs

kg

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

Targets: sedentary 0.8 g/kg, general fitness 1.2–1.6 g/kg, strength/hypertrophy 1.6–2.2 g/kg, cutting while lifting 2.0–2.4 g/kg.

In depth

Recommended daily protein intake based on body weight and training goal, using protein-per-kilogram research targets.