Free calculator
Protein calculator
How many grams of protein a day, from your weight and your goal. Worked out in your browser; nothing is sent anywhere.
Work out your protein
Your daily protein
—g a day
- Ratio
- —
- Over 3–4 meals, each
- —
Enter your weight to see your number.
How it works
Fullday sets protein by goal, inside the International Society of Sports Nutrition's range of 1.4–2.0 g per kg a day for active people. It's the higher end while you're losing fat, when more protein helps keep muscle.
Protein (g a day) = weight (kg) × 1.6 to maintain, × 1.8 to build muscle, × 2.0 while losing fat · under 18: × 1.2
That's 0.73, 0.82 and 0.91 g per pound. With a BMI of 30 or more, the grams are worked out on the weight at a BMI of 25 for your height, so the number isn't inflated by body fat. Under 18 it's 1.2 g per kg whatever the goal: there's no "lose" ratio for someone still growing.
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. doi.org/10.1186/s12970-017-0177-8
- Helms ER, Zinn C, Rowlands DS, Brown SR (2014). A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24(2), 127–138. doi.org/10.1123/ijsnem.2013-0054
Questions
How much protein do I need a day?
For an active adult, Fullday uses 1.6 g per kg of body weight to maintain, 1.8 g to build muscle and 2.0 g while losing fat, all inside the ISSN's 1.4–2.0 g per kg. A 70 kg (154 lb) adult maintaining their weight would aim for about 112 g a day.
Why does a high BMI change the number?
Protein needs follow muscle more than total weight. At a BMI of 30 or more, Fullday works the grams out on the weight you'd be at a BMI of 25 for your height, so the target stays realistic. Add your height to use this.
How much protein should a teenager eat?
Under 18, Fullday uses 1.2 g per kg a day whatever the goal, from food first, with no deficit and no supplement doses. A parent, coach or doctor can help plan meals around training.
Do I need protein shakes?
Not to reach these numbers. Meat, fish, eggs, dairy, beans, lentils and tofu all count, and spreading protein over three or four meals makes the total easier to reach. How much protein per meal
Is this right for everyone?
It's general wellness guidance for healthy people. If you have kidney disease or another medical condition, or you're pregnant or breastfeeding, ask your doctor or a registered dietitian how much protein is right for you.
Fullday tracks this for you every day.
It suggests your protein target by this same rule and counts it as you log food. Coming to the App Store this December, free to download.
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