Protein Intake Calculator Formula

Understand the math behind the protein intake calculator. Each variable explained with a worked example.

Use the Protein Intake Calculator

Formulas Used

Daily Protein (grams)

protein_grams = weight_lbs * multiplier

Protein Calories

protein_calories = weight_lbs * multiplier * 4

Protein per kg Body Weight

protein_kg = multiplier * 2.20462

Variables

VariableDescriptionDefault
weight_lbsBody Weight(lbs)170
multiplierActivity / Goal0.8

How It Works

Protein Intake Recommendations

Daily Protein = Body Weight (lbs) x Multiplier (g/lb)

Common Guidelines

Goalg per lb Sedentary0.5 g/lb Moderate activity0.7 g/lb Muscle maintenance0.8 g/lb Muscle building1.0 g/lb

Protein provides 4 calories per gram.

Worked Example

A 170 lb person aiming for muscle maintenance (0.8 g/lb).

weight_lbs = 170multiplier = 0.8
  1. 01Protein = 170 x 0.8 = 136 grams/day
  2. 02Protein calories = 136 x 4 = 544 calories from protein

Frequently Asked Questions

How much protein do I need per day?

Most active adults need 0.7-1.0 grams per pound of body weight. Sedentary individuals need about 0.5 g/lb.

Can you eat too much protein?

For healthy individuals, protein intakes up to 1.0 g/lb are safe. Consult a doctor if you have kidney issues.

Learn More

Guide

Macro Tracking Guide: Proteins, Carbs, and Fats Explained

Learn how to track macronutrients for weight loss, muscle gain, or general health. Understand protein, carbohydrate, and fat ratios with practical tips and examples.

Ready to run the numbers?

Open Protein Intake Calculator