Protein Calculator: Your Daily Protein Goal

Enter your weight and choose a reference or set your own grams per kilogram.

Let's find your starting goal

📏 Your height (optional)
How height is used

Height only matters if your weight is high for your height. Protein needs follow lean mass, so then Protio calculates from a lower weight that suits your height and your target isn't set too high. It never raises the target or changes the grams per kilogram. Without height, Protio uses your current weight.

Calculation
Custom target
Fine-tune
1.6 g/kg
0.83
Your target120g / day

How it is calculated

75 kg × 1.6 g/kg = 120 g

Use your target in Protio ↗

Reference values

Weight × protein per kilogram

The calculator multiplies weight in kilograms by your chosen g/kg factor and rounds to whole grams. For example, 75 kg × 1.6 g/kg = 120 g per day. Pounds are converted to kilograms first: 1 lb = 0.45359237 kg.

What the presets mean

Protio starts with 1.2 g/kg for everyday wellbeing, 1.6 for weight loss and 1.8 for strength training. These are adjustable app presets, not individual prescriptions or the EFSA population reference. Choose a factor that fits guidance you already use; selecting weight loss does not calculate a calorie deficit.

How optional height changes the calculation

Without height, the calculation uses the weight entered. With height, Protio checks weight ÷ height in metres squared. At 30 or above, the calculation weight is capped at 27.5 × height in metres squared. At 120 kg and 1.70 m, this means 79.475 kg × 1.6, rounded to 127 g. This is Protio’s calculation rule, not a diagnosis or a universal recommendation.

Using a target you already have

A fixed target uses exactly the grams you enter; weight, height and the g/kg factor do not change it. Adjust the example freely. The website does not save the result to your app.

General references for healthy adults. Individual needs vary; these values do not cover pregnancy, breastfeeding or medical conditions.

Sources