“How much protein should I eat each day?” is not one context-free number. The planning baseline changes with body weight, activity, and goal. This page deliberately limits the model to those three inputs and returns a base range, a selected-goal reference, and a side-by-side comparison of three goals.
It is useful for starting a food log, comparing goal assumptions, or turning “eat more protein” into a daily gram baseline. It does not capture age, sex, body-fat percentage, lean mass, total calories, protein quality, training type, or medical history, so it cannot replace clinical nutrition assessment or sport-specific nutrition planning.
Enter body weight in kilograms. The control accepts 30–200 kg. The calculation uses g/kg/day, so every weight change shifts the base range and goal references. The page does not convert pounds, decide whether you mean current or goal weight, or substitute lean mass; use a professionally chosen weight basis when that distinction matters.
The page provides three base bands:
It multiplies body weight by the activity-level g/kg/day base range, takes that range midpoint, applies a goal factor of 1.0 for maintenance, 1.2 for fat loss, or 1.6 for muscle gain, and rounds to whole grams.
The range is the activity-based base band, while the target applies the selected goal factor to its midpoint; the comparison section shows all three fixed goal outputs for the same inputs.
The current component keeps the activity-based base range separate from the goal recommendation. Goal changes the midpoint multiplier, not the base band.
Children, pregnancy or breastfeeding, kidney or liver disease, eating disorders, post-surgery recovery, and high-level sport require a clinician or registered dietitian to interpret more complete information.
Estimate a daily protein reference range from weight, activity, and goal; this fixed model is an adult planning baseline, not individualized nutrition advice