Protein Calculator (Daily Target and Energy)

Daily protein target

Enter body weight in kilograms or pounds; the other unit stays in sync. Typical protein targets are about 0.8 g/kg (general minimum) up to roughly 2.0 g/kg for heavy strength training — adjust to your own plan.

Kilograms (kg)

Pounds (lb)

Whole stones and pounds (LB) —

Protein target (g per kg body weight)

Meals per day (optional split)

Daily protein —

Protein per meal —

Energy from protein

Protein supplies about 4 kcal or 17 kJ per gram on nutrition labels (Atwater factors).

Protein (grams)

Energy from protein (kcal) —

Energy from protein (kJ) —

1 lb = 0.45359237 kg (international pound). 1 stone = 14 lb.

Daily target: grams per day = weight (kg) × g/kg. Energy: kcal = protein (g) × 4, kJ = protein (g) × 17.

Not medical advice. Needs vary by age, health, activity, and goals — use figures only as a starting point.