Protein calculator

It depends on your body weight and goal. A sedentary adult needs about 0.8 g per kilogram of body weight a day, but someone losing fat or building muscle does better at 1.6 to 2.2 g per kilogram, the range the International Society of Sports Nutrition links to holding and building muscle. FitCalcs sets your target per kilogram and shows a sensible daily range. This is general information, not personalised dietary advice.

Because protein need scales with how much body you have to maintain, not with height or calories. A heavier person carries more lean tissue and needs more protein to support it, so grams per kilogram of body weight is the way the research frames it and the way FitCalcs sets your target before anything else.

Yes, and it goes up when you are losing fat. Eating in a calorie deficit puts muscle at risk, so protein sits toward the higher end, around 1.8 to 2.2 g per kilogram, to protect lean tissue while you lose weight. For general maintenance a lower figure is enough. Set your goal in the calculator and it adjusts the target for you.

For healthy adults, intakes across the ranges shown here are widely considered safe, and there is no good evidence that they harm normal kidneys. Very high intakes simply displace other foods and add calories. If you have kidney disease or another medical condition, speak to your GP or a registered dietitian before raising your protein, as your needs may differ.