Estimate a practical daily protein range from your body weight and activity goal, then divide it across your preferred number of meals.
Your estimate
Based on 1.6–2.2 g per kg of body weight
| Protein per meal | 28–39 g |
| Energy from protein | 448–616 kcal |
| Body weight used | 70.0 kg |
How the estimate works
The calculator multiplies body weight in kilograms by the protein range selected for your activity or goal. The general adult reference value is 0.8 g/kg/day. People who train regularly may use a higher planning range. Protein provides about 4 calories per gram.
Protein ranges used
| Situation | Planning range | Important note |
|---|---|---|
| Generally healthy adult minimum | 0.8 g/kg | Reference intake intended to cover most healthy adults |
| Healthy aging support | 1.0–1.2 g/kg | Individual needs and medical conditions matter |
| Regular endurance or mixed training | 1.2–1.6 g/kg | Training volume and energy intake affect needs |
| Strength training or calorie deficit | 1.6–2.2 g/kg | Higher values are not automatically better |
How to use your result
Use the daily range as a flexible planning target. Spreading protein across meals can make the total easier to reach. Choose varied foods such as beans, lentils, dairy or fortified alternatives, eggs, fish, poultry, soy foods, nuts, and seeds according to your dietary needs.
Frequently asked questions
Is this an exact prescription?
No. It is an educational estimate based on body weight and broad activity categories.
Should I use current or goal weight?
Use current body weight unless a qualified professional has given you a different method. Very high or low body weights may need individualized assessment.
Do I need protein powder?
No. Many people can meet their needs with food. Supplements are mainly a convenience and should not replace a varied diet.
Why is a range shown?
Protein needs vary with training, age, energy intake, health, and food quality, so a range is more honest than one precise number.
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