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How to calculate daily protein from body weight

Daily protein in this calculator is body weight in kilograms multiplied by one grams-per-kilogram range. You get a low, a high, and a midpoint. That midpoint is the suggested target.

The problem with stacking percentages

Some worksheets multiply a base factor by an activity factor and then by a goal factor. The product can land far outside either source range. This app does not do that. Activity and goal select a single band.

Steps

1. Convert weight to kilograms. Pounds use 0.45359237 kilograms per pound before the band is applied.
2. Pick a goal: general health, maintain muscle, build muscle, fat loss while preserving muscle, or endurance.
3. Pick an activity: sedentary, light, moderate, active, very active, or extra active. Extra active uses the same band as very active.
4. Read the matching range from the protein per kilogram table.
5. Multiply kilograms by the low factor and the high factor. Grams are rounded half-up to one decimal. The midpoint is the half-up mean of those two gram values.

A worked example

70 kg, maintain muscle, active: the band is 1.4–1.8 g/kg. That is 98–126 g, and the midpoint is 112 g. Bands are stored as integer tenths, so 70 × 1.4 is exactly 98.0 g.

What does not change the number

Sex, height, and age can be stored with the profile. They do not change the multiplication. Age still has to be a whole number from 18 to 80 before the calculator will run. A custom grams-per-kilogram value replaces the table with one number times body weight. A missing or non-positive custom value is rejected.

Tips

• Use the same unit system you actually weigh yourself in. The app stores kilograms internally.
• If you want meal portions, split the selected target into 3, 4, or 5 meals. That split is an example, not a required schedule.
• Save the grams you choose as the daily goal if you plan to log food against it.

Common mistakes

• Multiplying activity and goal together.
• Using pounds as if they were kilograms.
• Treating the midpoint as a medical prescription. These are general adult planning estimates.

How the app does this

Protein Calculator & Tracker asks for age and weight, then activity and goal, and shows the range on the results screen. A slider stays inside that range. You can save the daily goal or open the Android share sheet yourself.

Get it on Google Play

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