Protein target calculator
Protein recommendations are published per kilogram of bodyweight, not as a share of your energy. The difference matters: a percentage of energy scales protein with how much you eat, so eating less would lower your protein target at exactly the point where holding onto muscle matters most.
Where BMI is above 30, the calculation doses protein off an adjusted weight rather than raw bodyweight, so the target is not scaled to fat mass. That is the clinical convention for weight-based dosing, and it is why a very high weight does not produce an implausible target here.
The equation carries a different constant for each. 'Prefer not to say' takes the midpoint.
Centimetres.
Kilograms.
Kilograms. Leave it the same as your current weight if you are not changing it.
Every option sits inside the published band.
- Dosing weight
- 75.0 kg
- Protein per kilogram
- 1.8 g/kg
- Daily protein target
- 135 g
Where these numbers come from
ISSN Position Stand on protein and exercise (Jager et al. 2017, PMC5477153): 1.4 to 2.0 g/kg for general resistance training, 1.6 to 2.2 g/kg in an energy deficit to preserve lean mass. Adjusted bodyweight for a BMI above 30 follows the Devine (1974) ideal-bodyweight equation and the ASPEN clinical-nutrition convention.