Daily protein calculator
Estimate daily protein from your bodyweight and resistance training. This calculator uses 1.8 g/kg for lifting and 2.0 g/kg when lifting in a calorie deficit. Basic mode shows the adult RDA reference of 0.8 g/kg. Enter kilograms or pounds to compare the result with the method below.
For adults: 35–250 kg (about 77–551 lb). Results round to 5 g. Basic mode shows the RDA reference, not a personal target for sport or weight loss.
How do I use this protein calculator?
- Enter your current bodyweight and choose kg or lb.
- Choose resistance training, resistance training in a calorie deficit, or the basic adult reference.
- Read the target and the calculation method. The result is rounded to the nearest 5 g.
How is daily protein calculated?
Daily protein = bodyweight in kilograms × the selected factor. For pounds, the calculator converts weight to kilograms first. These modes are distinct from an activity multiplier used to estimate calories.
| Mode | Factor | What this means |
|---|---|---|
| Basic adult reference | 0.8 g/kg | The adult RDA reference, not a sports target or an upper limit. |
| Resistance training | 1.8 g/kg | APX website setting inside the 1.6–2.2 g/kg comparison range. |
| Lifting in a calorie deficit | 2 g/kg | A higher website setting within the same range, not a separately proven optimum. |
Where do the protein numbers come from?
The National Academies adult protein RDA is 0.8 g/kg/day. It is a population reference, not a personalized target for every diet or training situation. National Academies.
Morton et al. (2018) estimated a breakpoint near 1.6 g/kg/day for gains in fat-free mass during resistance training; the upper confidence bound was 2.2. That is a group estimate with uncertainty, not a hard threshold at which every person stops benefiting. Morton et al., 2018.
The 1.8 and 2.0 factors are explicit settings chosen for this website. The paper did not establish either number as a universal optimum, and its confidence interval is not a recommended intake range for every adult.
How much protein is that at my bodyweight?
Examples use resistance-training mode at 1.8 g/kg, with 1.6–2.2 g/kg shown for comparison. All gram values use the same calculation and rounding as the form.
| Bodyweight | Lifting target | Comparison range |
|---|---|---|
| 60 kg (132 lb) | 110 g | 95–130 g |
| 70 kg (154 lb) | 125 g | 110–155 g |
| 80 kg (176 lb) | 145 g | 130–175 g |
| 90 kg (198 lb) | 160 g | 145–200 g |
| 100 kg (220 lb) | 180 g | 160–220 g |
| 110 kg (243 lb) | 200 g | 175–240 g |
Method and sources
APX editorial team · Updated:
These sources support the adult reference and the interpretation of resistance-training research. The website’s chosen factors and rounding are stated separately.
This calculator is for healthy adults and gives an educational estimate. Basic mode is not a personal sports prescription. It does not calculate children’s needs or replace an individual nutrition assessment.
- Institute of Medicine (2003). Dietary Reference Intakes: Guiding Principles for Nutrition Labeling and Fortification. National Academies Press, Appendix C Used for: Adult protein RDA reference.
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384 Used for: The research estimate used to explain the lifting modes.
This calculator is an educational estimate, not medical advice. Talk to a doctor before major changes to your training or diet.
Protein calculator questions
Does bodyweight in pounds change the result?
No. Pounds are converted to kilograms before calculating. Switching units preserves the entered bodyweight, apart from display rounding, so equivalent weights give the same protein estimate.
Is 1.8 g/kg a proven optimum?
No. It is this calculator’s practical setting for resistance training. The source study estimates a group-level relationship; it does not identify one exact target that suits everyone.
Why does basic mode show less protein?
Basic mode displays the adult RDA reference of 0.8 g/kg. It does not include a sports adjustment. It is not a personalized weight-loss target, and choosing it does not mean higher intake is necessarily inappropriate.
Can this calculator assess whether a high-protein diet is safe for me?
No. It does not assess medical history, pregnancy, kidney function or other individual needs. For a prescribed diet or a medical condition, use guidance from your clinician or dietitian.
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