Protein calculator
How much protein you need depends on your body weight and your goal. A sedentary adult needs about 0.8 g per kilogram a day; someone losing fat or building muscle does better at 1.6 to 2.2 g per kilogram. FitCalcs sets your target per kilogram of body weight and shows a sensible daily range, the way the International Society of Sports Nutrition frames it. This is general information, not personalised dietary advice.
How this is worked out
Protein need is set per kilogram of body weight, then shown as a daily range:
general 0.8 to 1.0 g/kg
fat loss 1.6 to 2.2 g/kg
muscle gain 1.6 to 2.0 g/kg
endurance 1.2 to 1.4 g/kg
The 0.75 g/kg figure is the UK Reference Nutrient Intake for a sedentary adult. The higher training ranges come from the International Society of Sports Nutrition position stand, which links 1.4 to 2.0 g/kg to muscle retention and growth, with the upper end useful in a calorie deficit.
Informational only, not dietary advice. People with kidney conditions should ask a GP or dietitian first. Editorially reviewed by FitCalcs, with each figure citing its source.
Calculators and Data Desk, FitCalcs
FitCalcs' editorial desk builds and documents the calculators, citing the underlying equation and the UK dataset behind every number. Health-related tools are editorially reviewed, with figures cited to named UK sources.
Last reviewed: 12 June 2026