Free nutrition tool · protein calculator
Protein calculator: estimate a daily protein range from your body weight
Enter your body weight and how active you are to see a daily protein range in grams. The calculator multiplies body weight by published UK grams-per-kilogram ranges and shows the working, so you can see exactly where the number comes from.
Checked
- Grams per day from body weight
- UK guidance ranges shown, not hidden
- Kilograms or stones and pounds
The direct answer
Multiply body weight in kilograms by a grams-per-kilogram range
The UK Reference Nutrient Intake for adults is 0.75 g of protein per kilogram of body weight per day, set by COMA in 1991 and summarised by the British Nutrition Foundation. The British Heart Foundation suggests around 0.75–1.2 g/kg for vigorous activity and around 1.2–2 g/kg for intense strength or endurance training. The calculator applies the range for the activity level you choose.
Free BestBody resourceBody weight70.0kg Daily protein53grams per day Range used0.75g per kg body weight
Calculate your daily protein range
Ranges from the British Heart Foundation; 0.75 g/kg is the UK adult Reference Nutrient Intake. This is general information, not medical advice. If you are pregnant or breastfeeding, under 18, have kidney disease or another medical condition, speak to your GP or a registered dietitian.
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What to consider for free nutrition tool.
Choose the activity level honestly
The ranges come from the British Heart Foundation’s table. Moderate activity, such as regular walking or light workouts, uses the adult reference of 0.75 g/kg. Vigorous activity, such as regularly running 5–10 km, uses about 0.75–1.2 g/kg. Intense strength training or endurance training uses about 1.2–2 g/kg.
- Moderate: 0.75 g/kg
- Vigorous: about 0.75–1.2 g/kg
- Intense: about 1.2–2 g/kg
Treat the result as a range, not a target you must hit
The reference intake is designed to cover the needs of nearly all healthy adults, not to be a personal prescription. The BHF notes that regularly eating more than 2 g/kg a day can put strain on the kidneys, especially for people with kidney problems, so the calculator does not go above that.
- Population guidance
- No upper value beyond 2 g/kg
- Individual needs vary
Spread protein across the day
Rather than trying to fit the total into one meal, plan a protein source at breakfast, lunch and dinner. The high protein meals guide lists supermarket-friendly ideas, and BestBody’s protein tracker shows how each logged meal contributes to the day.
- A protein source at each meal
- Check pack labels for figures
- Log what you actually ate
Practical questionsQuestions about free nutrition tool.
Questions about free nutrition tool.
Clear, useful answers.
How much protein do I need a day?+
For most healthy adults the UK reference is 0.75 g per kilogram of body weight per day, which is 45 g for a 60 kg adult. More active people may use a higher range. Your GP or a registered dietitian can advise on your individual needs.
Is this calculator medical advice?+
No. It applies published general guidance to the weight you enter. Pregnancy, breastfeeding, kidney disease and other medical conditions change what is appropriate, so speak to your GP or a registered dietitian.
Does BestBody set my protein target?+
BestBody records protein from the foods and portions you log and shows meal and daily totals. It does not diagnose or prescribe; any target you track is one you choose or agree with a professional.
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