How the protein calculator works
It multiplies your body weight by a range in grams of protein per kilogram. The ranges are commonly cited ones:
- General health, 0.8 to 1.2 g/kg: the lower end is the often-quoted minimum for adults, the upper end gives some room.
- Active, 1.2 to 1.6 g/kg: for regular exercise.
- Building muscle, 1.6 to 2.2 g/kg: for people doing strength training.
- Age 65 or over, 1.0 to 1.2 g/kg: a range often suggested for older adults.
The result is a range, not a single magic number. Pick a point inside it that you can keep up on a normal day.
Spreading protein across the day
The calculator also divides your range across the number of meals and snacks you eat. Spreading protein out is simpler to plan than hitting one big number at dinner. Small meals count too: a few spoonfuls of yogurt or half a chicken wrap all add up.
Who should check with their care team
If you have kidney disease, or you take a weight-management medication such as a GLP-1, your protein target is a conversation for your doctor or dietitian. This tool gives general ranges only, and it isn't medical advice.
Tracking protein without the faff
Protein is easier to hit when you can see it next to what you ate. With Ramen you type each meal in plain words and the protein estimate appears beside every line. It's coming soon to iPhone. Join the waitlist.
More reading: how much protein you need, a simple protein log for GLP-1 days, and the protein tracker app.