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ARVENRA
Nutrition & energy

Protein Calculator

Daily protein in grams and per kilogram of body weight.

Protein is the one macronutrient usually prescribed per unit of body weight. Enter your weight and the tool also reports grams per kilogram, so you can compare against published guidance.

Your details

Leave blank to derive it from height, weight, age and activity level.

Typical range: 800 – 8,000

Typical range: 5 – 50

The formulas use different coefficients for each sex.

Typical range: 15 – 100

Typical range: 100 – 250

Typical range: 25 – 400

Your overall daily activity, not just training time.

The values you enter are calculated in your browser only — nothing is stored or transmitted.

Fill in your details and press calculate — your result will appear here.

Formula and method

Daily calories × your chosen share ÷ 4 kcal per gram.

Formula used

grams = calories x percent / 4 kcal per gram; also reported per kg body mass

Assumptions and limits

  • For muscle growth, the International Society of Sports Nutrition position stand considers 1.4 to 2.0 g/kg sufficient.

Scientific sources

  1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, Washington DC, 2005.

    View source

  2. Merrill AL, Watt BK. Energy Value of Foods: Basis and Derivation. USDA Agriculture Handbook No. 74, 1973.

  3. Jäger R, Kerksick CM, Campbell BI, et al. “International Society of Sports Nutrition Position Stand: protein and exercise.” J Int Soc Sports Nutr. 2017;14:20.

    View source

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