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Protein Target Calculator
Quick answer
If weight is 70 kg and protein factor is 1.2 g/kg, the protein target is 84 g/day.
Protein target: Protein (g/day) = weight (kg) × protein factor (g/kg).
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Protein target
84g/day
A suggested daily protein target based on the values you entered.
You enter Weight 70 kg, Protein factor 1.2 g/kg. You get Protein target 84 g/day.
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About the Protein Target Calculator
Protein supports muscle, immunity and recovery. The usual recommended intake for healthy adults is about 0.8 g per kg of body weight per day, while people who train regularly are often advised 1.2 to 2.0 g per kg. Enter your weight and the factor to see your daily target in grams.
Spread protein across meals rather than eating it all at once.
Protein target
Protein (g/day) = weight (kg) × protein factor (g/kg)
Things to keep in mind
- Good sources include dal, pulses, eggs, dairy, paneer, soy, fish and chicken.
- More is not always better; very high intakes may not suit people with kidney disease.
- A dietitian can tailor the target to your health and goals.
See how the result changes
Each table re-runs this calculator with one value changed and everything else left as it is.
Protein target by weight
If weight goes from 70 kg to 105 kg, protein target changes from 84 g/day to 126 g/day (+50%).
| Weight | Protein target |
|---|---|
| 35 kg | 42 g/day |
| 52.5 kg | 63 g/day |
| 70 kgstart | 84 g/day |
| 105 kg | 126 g/day |
| 140 kg | 168 g/day |
Protein target by protein factor
If protein factor goes from 1.2 g/kg to 1.8 g/kg, protein target changes from 84 g/day to 126 g/day (+50%).
| Protein factor | Protein target |
|---|---|
| 0.6 g/kg | 42 g/day |
| 0.9 g/kg | 63 g/day |
| 1.2 g/kgstart | 84 g/day |
| 1.8 g/kg | 126 g/day |
| 2.4 g/kg | 168 g/day |
HEALTH & FITNESS GUIDE
A quick guide to Protein Target
Use it to get an accurate protein target in seconds — free, with no sign-up.
Instant results
See your protein target the moment you enter your numbers.
Free, no sign-up
Every calculator here is free to use, with no account required.
Accurate & transparent
The same standard formula runs on our server for every calculation.
How to Use the Protein Target Calculator
1
Enter Weight
Provide your weight, in kg.
2
Enter Protein factor
Provide your protein factor, in g/kg.
3
View Your Results
Get your protein target instantly, calculated on our server.
What is Protein Target?
This health & fitness tool works out your protein target instantly, so you don't have to do the math by hand.
“One quick calculation, so you always know your protein target before you decide.”
What Affects Your Protein target
Your protein target depends on the values below.
Weight
Changing your weight changes your protein target.
Protein factor
Changing your protein factor changes your protein target. Typically between 0.6 and 3 g/kg.
Example Result
Here's what you can expect from a protein target calculation:
- Weight
- 70 kg
- Protein factor
- 1.2 g/kg
- Protein target
- 84 g/day
Frequently Asked Questions
- How does weight affect protein target?
- If weight goes from 70 kg to 105 kg, protein target changes from 84 g/day to 126 g/day (+50%).
- How does protein factor affect protein target?
- If protein factor goes from 1.2 g/kg to 1.8 g/kg, protein target changes from 84 g/day to 126 g/day (+50%).
- How to calculate protein target?
- Fill in weight and protein factor in the Protein Target Calculator above and your protein target is calculated instantly. Change any value to see how the result responds.
- What does an example protein target calculation look like?
- If weight is 70 kg and protein factor is 1.2 g/kg, the protein target is 84 g/day.
- Is this calculator free to use?
- Yes — every calculator on this site is completely free, with no sign-up or account required.
- How accurate is this calculator?
- It uses the standard formula and calculates on our server for every request, so results are precise for the values you enter.
- Is my data saved anywhere?
- No. Nothing you enter is stored or sent anywhere unless you choose to share a link with your values included.
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