Example 1
- Weight: 70 kg
- Goal: maintain (1.0 g/kg)
≈ 70 g/day (63-77 g)
A baseline level covering ordinary body needs.
Protein requirement calculator
Type weight and a goal. 70 kg at maintain is 70 g (63-77). 80 kg on a cut is 160 g. 65 kg for muscle is about 117 g. A sports sketch, not a prescription.
Grams = kg × 1.0 / 2.0 / 1.8 / 2.2. Kidney or liver disease: a doctor first. Daily calories live on TDEE. The base is on BMR.
Result
Fill in the fields and click Calculate.
How results are calculated
Daily protein is weight [kg] times a g/kg factor from the goal list. With a US header you type pounds and the calculator converts to kg; rates stay in grams per kilogram. Maintain ~1.0 g/kg, fat loss ~2.0, muscle ~1.8, athlete ~2.2.
70 kg at maintain: 70 g, band 63-77. 80 kg on a cut: 160 g (144-176). 65 kg for muscle: 65 × 1.8 ≈ 117 g (105-129).
The band is ±10% around the midpoint. With a lot of extra weight some people count from a target mass so grams do not balloon. For muscle gain, usually from current weight. 200 g at 60 kg is about 3.3 g/kg, outside these goals. 2.2 g/kg is the top goal on the page, not an invite to 3.3 g/kg.
Type weight, pick a goal, then Calculate. The result is the midpoint and the range. A comma in 70.5 parses. 75 kg at your own 1.6 g/kg is 120 g, but maintain on this list is 1.0, so 75 g. A cut at 75 kg is 150 g.
Set TDEE or a cut from TDEE first, then these grams, and fill the rest of the calories with fat and carbohydrate. Spread the day over 3-4 meals so 70 g or 160 g is easier to hit. Dairy, eggs, fish, legumes, tofu, and tempeh count toward the day total.
In healthy people these sports ranges are usually fine. Kidney or liver disease: this calculator does not replace a doctor. BMR is only the resting base. Daily water lives on a separate page, not in this product.
How to use
- Type weight, for example 70 kg. With a US header that field wants pounds.
- Pick a goal: maintain 1.0, cut 2.0, muscle 1.8, or athlete 2.2 g/kg.
- Click Calculate. 70 kg at maintain gives 70 g, range 63-77.
- 80 kg on a cut gives 160 g. 65 kg for muscle gives about 117 g.
- Daily calories live on TDEE. Resting base lives on BMR. Here the grams stay tied to mass and a goal.
g/kg and the goal list in this calculator
Grams equal weight times a goal factor. 70 kg at maintain is 70 g (63-77); 80 kg on a cut is 160 g; 65 kg for muscle is about 117 g.
- g/kg
- Grams of protein per kilogram. Maintain on this list is 1.0, so 70 × 1.0 = 70 g; a cut at 2.0 and 80 kg is 160 g.
- Maintain
- The ~1.0 g/kg goal. At 70 kg the midpoint is 70 g and the ±10% band is 63-77 g in this calculator.
- cut
- The ~2.0 g/kg goal, higher than muscle gain. 80 kg × 2.0 = 160 g (144-176). The same weight at maintain would be 80 g, not 160.
Usage examples
Example 2
- Weight: 80 kg
- Goal: cut (2.0 g/kg)
≈ 160 g/day (144-176 g)
Higher protein in a deficit helps protect muscle mass.
Example 3
- Weight: 65 kg
- Goal: muscle gain (1.8 g/kg)
≈ 117 g/day (105-129 g)
A level supporting recovery and growth alongside strength training.
Related calculators
FAQ
How many grams at 70 kg and maintain?
70 × 1.0 = 70 g, band 63-77. On a cut the same weight is 140 g, not 70.
Why is the cut factor higher than muscle?
In a deficit, protein helps protect muscle and satiety. 80 kg × 2.0 = 160 g. Muscle at 65 kg uses 1.8, about 117 g.
How much at 75 kg if I want 1.6 g/kg?
75 × 1.6 = 120 g. In this calculator maintain is 1.0 (75 g) and a cut is 2.0 (150 g). 1.6 is your own target off the list.
Is 200 g at 60 kg a goal from here?
No. 200 / 60 ≈ 3.3 g/kg, outside the usual bands. The calculator uses weight and the selected goal.
Count from current weight or target weight?
With a lot of extra weight, often from a target mass so grams do not balloon. For muscle gain, usually from current weight.
What about kidneys?
In healthy people these sports ranges are usually fine. With kidney or liver disease, a doctor first.
Where do I get protein without meat?
Dairy, eggs, fish, legumes, tofu, tempeh. The day total counts, not one shake at night.
Is one large protein meal enough?
3-4 meals is easier. You hit 70 g or 160 g more cleanly and use the protein for synthesis.
How do I stack this with TDEE?
Calories from TDEE first, then these grams, then fat and carbohydrate. BMR is only the resting base.
Is more always better?
No. After a point the gains flatten. 2.2 g/kg is the top goal on the page, not an invite to 3.3 g/kg.
Knowledge sources
The calculator multiplies mass by g/kg. Kidney or liver disease: a doctor first.
Page updated in 2026.