How to Use the Protein Calculator
The image shows the first two steps:
- Weight (kg): Enter your body weight in kilograms.
- Activity Level: Select your activity level from the dropdown. The current selection is Sedentary (little or no exercise).
Once you input your weight and click Calculate, the tool will use a formula to estimate your protein needs.
Estimating Your Protein Intake (Sedentary)
Since you selected Sedentary (little or no exercise), the simplified formula uses an activity factor of 0.8 g/kg of body weight.
The general formula is:
Protein (grams/day)=Body weight (kg)×Activity factor
If you can tell me your weight, I can calculate the recommended daily protein intake for a sedentary person:
Example based on the Sedentary Factor: | If Your Weight Is… | Calculation | Estimated Protein Intake | | :— | :— | :— | | 60 kg | 60 kg×0.8 g/kg | 48 grams/day | | 75 kg | 75 kg×0.8 g/kg | 60 grams/day |
Activity Factors for Other Goals
If your goal is something other than maintenance for a sedentary lifestyle, you would change the Activity Level dropdown. Here are the other factors mentioned in the text:
| Goal/Activity Level | Activity Factor (g/kg) |
| Lightly active | 1.0 |
| Building muscle | 1.6–2.2 |
| Fat loss | 1.8–2.0 |
| Active women | 1.2–1.6 |