How to use this calculator
Explore how the calculator’s selected activity and goal multipliers change an illustrative adult protein amount. Review grams per day and the food examples without treating them as a personal meal prescription.
How the estimate is calculated
The starting amount is body weight in kilograms × 1.6 grams/kg. The selected activity factor and goal multiplier are applied to that amount. The lower and upper displayed values are 80% and 120% of the central estimate, rounded to whole grams.
The meal illustration allocates the central amount across breakfast, lunch, dinner and snacks. Food quantities and the fixed carbohydrate/fat illustration are separate assumptions; they do not constitute a nutritionally complete meal plan.
What the estimate cannot tell you
The lower and upper values are a calculator range, not established safety thresholds. The multipliers do not account for clinical conditions, pregnancy, total energy needs or the full composition of a diet. Food examples can contain allergens and may not fit dietary preferences.
The ISSN position stand discusses 1.4–2.0 g/kg/day for most exercising individuals. That context does not validate this tool’s activity and goal multipliers or its 80–120% display range; those remain calculator conventions.
Worked example
At 70 kg with both selected multipliers equal to 1, the central arithmetic estimate is 112 g/day. Its 80% and 120% bounds round to 90 and 134 g/day.