How this works
The calculator uses two ranges. For people who are lightly active, it uses 0.8 to 1.2 grams of protein per kilogram of body weight per day. For people who train regularly, it uses 1.4 to 2.0 grams per kilogram, which is the range commonly cited in sports nutrition guidance.
Your own number can sit anywhere inside the range. Higher intakes are most useful when you are building muscle or eating fewer calories. Read our guide on how much protein you need for food examples.
If you have kidney disease, liver disease or another medical condition, or you are pregnant, check with your doctor or a registered dietitian before changing your protein intake.