Reference formulas and worked examples below keep their stated units. Monetary examples use USD; dimensional examples use US customary units unless labeled otherwise. Metric calculator inputs are converted to these reference units before calculation. Choosing another currency does not convert example amounts or exchange money.
How to use this protein calculator
Choose the 2025–2030 US guideline range or enter custom factors. This arithmetic does not select an individual medical or athletic target.
How the calculation works
Convert body weight to kilograms. Multiply by the lower and upper selected grams-per-kilogram factors to obtain the daily range.
Divide each daily figure by the number of meals for an equal arithmetic split. This does not model food quality, digestibility, clinical requirements or uneven meal plans.
Worked example
At 70 kg with factors of 1.2–1.6 g/kg/day, the daily arithmetic range is 84–112 g. Dividing across three meals gives 28–37.3 g per meal. A custom factor of 0.8 at both ends would instead give 56 g/day.
Limits and assumptions
Adult reference arithmetic only. The cited US guideline range is dated 2025–2030 and is not a universal personalized target. No kidney disease, pregnancy/lactation, pediatric, clinical recovery, energy adequacy or specialist athlete requirements are calculated.
Frequently asked questions
Why might older calculators use a different factor?
Reference sources and dates differ. This tool labels its 2025–2030 US range and lets you enter another factor explicitly rather than silently mixing recommendations.
Can I enter a single factor?
Yes. Choose custom and set the lower and upper factors to the same value.
Does the meal split determine how I should eat?
No. It divides the daily amount equally for convenience. It does not prescribe timing or a meal plan.