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Protein Calculator — plan a practical daily target
Use your body weight and current goal to set a transparent planning range for daily protein.
Already know your numbers? Start tracking free in Prime Adapt →Already on Android? Get the Prime Adapt app on Google Play →Questions people ask
How much protein do people who train usually aim for?
Sports nutrition guidance such as the International Society of Sports Nutrition position stand (2017) describes about 1.4–2.0 g per kg of body weight a day as sufficient for most people who exercise. This tool gives a planning range around that for your goal.
Why is the range higher when losing fat?
Higher protein intakes are commonly used while eating less, to help keep muscle. The range here moves up slightly for that goal.
Is it safe for everyone?
People with kidney disease or other medical conditions should follow their doctor's or dietitian's advice on protein rather than a general calculator.
How do I actually hit it?
Spreading protein across three or four meals makes a daily target easier to reach than one large serving.