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WKG
v2.90.2

Protein Calculator for Weight Training

A simple guideline to support training: estimate a daily protein range based on your weight, without turning the number into an obligation or a supplement purchase.

Units

Free, no account: nothing is saved or sent.

Daily protein target

Complete to see your result

  • Weight
  • Confirmation

Enter your weight and confirm the usage setting. Supported range: 20 to 350 kg, or its equivalent in pounds.

Understand the calculation

The ISSN position stand recommends 1.4 to 2.0 grams per kilogram per day for most healthy people who train. The calculation covers your overall diet and does not replace advice tailored to your situation.

Protein (g/day) = weight (kg) × 1.4 to 2.0. In pounds, weight is first converted to kg.

Fictional calculation example

For a fictional 75 kg adult who trains and meets the criteria described: 75 × 1.4 = 105 and 75 × 2 = 150. The guideline is therefore 105 to 150 g of protein per day, from all foods combined.

Scientific sources

  1. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8.

Protein guidelines based on your weight

Protein guidelines based on your weight
WeightProtein per day (1.4 to 2 g/kg)
50 kg70-100 g
60 kg84-120 g
70 kg98-140 g
80 kg112-160 g
90 kg126-180 g
100 kg140-200 g
110 kg154-220 g
120 kg168-240 g

Your questions

Do I need to reach the top of the range exactly?
No. A population guideline does not impose an individual target. Training, your overall diet, and your personal situation also matter. More is not automatically better.

Do I need to take protein powder?
The result represents the protein in your entire diet, including regular foods. This calculator does not prescribe a supplement or brand and does not say that protein powder is necessary.

Who is this calculator for?
Healthy adults who exercise regularly. It is not intended for children, pregnancy, breastfeeding, or a medically prescribed diet. In these situations, the reference value should be individualized.
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