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Protein Intake Calculator

Recommends a daily protein range in grams from body weight and goal (sedentary RDA 0.8 g/kg up to 1.6–2.2 g/kg for muscle gain or fat loss), based on the ISSN position stand.

When to use

You want a protein target in grams per day for an adult given their activity or goal.

Do not use when: Kidney disease or other medical conditions limit protein; consult a clinician.

Formula

protein_g = weight_kg × g_per_kg (range depends on goal)

Inputs

Parameter	Type	Unit	Required	Description
`weight_kg`	number	kg	yes	Body weight in kilograms. Range: > 0, ≤ 700
`goal`	enum: sedentary \| active \| endurance \| muscle_gain \| fat_loss \| older_adult		default active	Determines the g/kg range applied.

Outputs

Output	Type	Unit	Description
`protein_min_g`	number	g/day	Lower end of the range.
`protein_max_g`	number	g/day	Upper end of the range.
`protein_recommended_g`	number	g/day	Midpoint of the range.
`g_per_kg_range`	string		Grams per kilogram applied.

Example

70 kg sedentary: {"weight_kg":70,"goal":"sedentary"} → {"protein_min_g":56,"protein_max_g":56,"protein_recommended_g":56,"g_per_kg_range":"0.8–0.8"}

80 kg muscle gain: {"weight_kg":80,"goal":"muscle_gain"} → {"protein_min_g":128,"protein_max_g":176,"protein_recommended_g":152}

GET https://tttkmbb.com/api/v1/calculate/protein-intake?weight_kg=70&goal=sedentary

Machine access

API: GET https://tttkmbb.com/api/v1/calculate/protein-intake (query parameters) or POST with a JSON body {"inputs": {...}}
Schema: https://tttkmbb.com/api/v1/calculators/protein-intake · Markdown: https://tttkmbb.com/health/protein-intake.md · JSON definition: https://tttkmbb.com/health/protein-intake.json
MCP: server https://tttkmbb.com/mcp, tool run_calculator with calculator_id="protein-intake"
OpenAPI operationId: calculate_protein_intake
Freshness: static. Authentication: none. Rate limit: fair use (see rate limits).

Sources

FAQ

Can I eat too much protein?

Healthy adults tolerate intakes up to about 2 g/kg long term; higher intakes are not harmful for healthy kidneys but bring no extra benefit.

Should I use total or lean body weight?

For people with obesity, using target or lean body weight avoids unrealistically high targets.

Related calculators

Macro Calculator — Fit the protein target into a full macro split.
Lean Body Mass Calculator — Use lean mass instead of total weight for very heavy individuals.