What this tool does
Multiply body weight (kg) by a goal-specific g/kg band and get daily protein grams plus the full range. Health sits near the dietary reference neighborhood (0.8–1.2 g/kg); active, muscle, and deficit use sports-nutrition bands aligned with ISSN guidance for exercising adults.
How it works
Pick a goal and the calculator applies these bands: health 0.8–1.2 g/kg, active 1.2–1.6 g/kg, muscle 1.6–2.2 g/kg, deficit 1.8–2.4 g/kg. The headline number is the midpoint. ISSN (2017) discusses 1.4–2.0 g/kg for exercising individuals building or maintaining muscle; deficit bands sit higher as a practical hedge when calories fall — not a prescription.
Formula and methodology
Daily protein (g) = body weight (kg) × g/kg for the selected goal. Bands: health 0.8–1.2, active 1.2–1.6, muscle 1.6–2.2, deficit 1.8–2.4. Midpoint = average of low and high × body weight. ISSN position stand (2017): 1.4–2.0 g/kg for building and maintaining muscle mass in exercising adults.
How to interpret the result
Aim for the range most days with food first — powder is optional logistics. Spreading intake across 3–5 protein-containing meals supports training recovery; one large evening serving does not fix skimpy earlier meals. Kidney disease and other clinical diets need individualized medical targets this tool cannot set.
Example
At 80 kg on “muscle” (1.6–2.2 g/kg): 128–176 g daily, midpoint 152 g. Same person in a deficit (1.8–2.4 g/kg): 144–192 g. A 65 kg recreational trainee on “active” (1.2–1.6 g/kg): 78–104 g — not 200 g because a podcast said “a gram per pound.”
Common mistakes
- Treating 0.8 g/kg as a training target instead of a population minimum.
- Using pounds in a g/kg formula without converting to kilograms first.
- Dropping protein on rest days while keeping the same training block.
- Chasing 3 g/kg because more sounded serious.
When this estimate may be off
- You would rather dose to lean mass than scale weight — this form uses total body weight.
- A clinician restricted protein for kidney disease or another condition.
- Almost all protein is low-digestibility plant-based and you refuse the high end of the band.
- The goal dropdown does not match what you are actually doing this month.