Protein Calculator

How it works

Choosing the inputs for a protein estimate

The protein calculator offers a direct daily-protein mode and a mode based on body measurements and activity. Read the selected method before comparing results, because the same label can conceal different assumptions about the calculation base. Check mass units when entering weight. The result is a modeled amount and does not evaluate a person's medical history, diet, or training response.

Daily protein: formula and assumptions

Protein grams per day = body weight in kg × selected g/kg target.

The default 0.8 g/kg represents the adult RDA; needs can differ with activity, age, pregnancy, and medical conditions.

From body measurements & activity: formula and assumptions

Maintenance energy=BMR×activity factor. Adult AMDR: carbohydrate 45–65%, fat 20–35%, protein 10–35% of energy; grams divide kcal by 4, 9, and 4 respectively.

The adjustment is an explicit scenario, not a prediction of weight change. Ranges are independent population references and their endpoints are not intended to be combined into a single diet. For adults; excludes pregnancy, breastfeeding, children and individualized medical nutrition care.

Worked example

Using the Daily protein example:

Measurement system

Metric (kg, cm)

Weight (kg)

70

Protein target (g/kg/day)

0.8

Protein grams per day = body weight in kg × selected g/kg target.

Example result

These are illustrative inputs. Change the values to explore a different scenario.

Formula references

• National Academies: Dietary Reference Intakes (opens in a new tab)
• Mifflin et al.: resting energy expenditure (opens in a new tab)
• National Academies: Dietary Reference Intakes for macronutrients (opens in a new tab)

References explain the underlying methods; they do not imply endorsement or individual professional review of Finflo.

Common questions