{"id":334,"date":"2026-10-13T12:35:29","date_gmt":"2026-10-13T12:35:29","guid":{"rendered":"https:\/\/lapobesity.com\/?page_id=334"},"modified":"2026-10-13T12:35:29","modified_gmt":"2026-10-13T12:35:29","slug":"protein-calculator","status":"publish","type":"page","link":"https:\/\/lapobesity.com\/?page_id=334","title":{"rendered":"Protein Calculator"},"content":{"rendered":"\n<div class=\"lapo-tool\" id=\"lapo-protein-1\" data-lapo-tool=\"protein\">\n\t<div class=\"lapo-tool__main\">\n\t\t<form class=\"lapo-card lapo-form\" novalidate aria-label=\"Protein Calculator\">\n\t\t\t<div class=\"lapo-prefill\" hidden role=\"status\"><\/div>\n\t\t\t<div class=\"lapo-fields\">\n\t\t\t\t<div class=\"lapo-field lapo-field--half\" data-field=\"weight\" data-type=\"weight\" data-required=\"1\" data-label=\"Weight\" data-profile=\"weight_kg\" data-min=\"30\" data-max=\"350\"><label class=\"lapo-label\" for=\"lapo-protein-1-weight\">Weight<\/label><div class=\"lapo-input-group\"><input type=\"text\" class=\"lapo-input\" id=\"lapo-protein-1-weight\" data-part=\"value\" inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\"><select class=\"lapo-unit\" data-part=\"unit\" aria-label=\"Weight unit\"><option value=\"kg\">kg<\/option><option value=\"lb\">lb<\/option><\/select><\/div><p class=\"lapo-field__error\" id=\"lapo-protein-1-weight-err\" hidden><\/p><\/div><div class=\"lapo-field lapo-field--full\" data-field=\"method\" data-type=\"select\" data-required=\"1\" data-label=\"Which describes you best?\" data-profile=\"protein_method\"><label class=\"lapo-label\" for=\"lapo-protein-1-method\">Which describes you best?<\/label><select class=\"lapo-input lapo-select\" id=\"lapo-protein-1-method\"><option value=\"rda\" selected='selected'>General adult \u2014 ordinary activity (0.8 g\/kg)<\/option><option value=\"older\">Healthy adult aged 65+ (1.0\u20131.2 g\/kg)<\/option><option value=\"active\">Regular exercise or sport (1.2\u20132.0 g\/kg)<\/option><option value=\"strength\">Resistance training to build or keep muscle (1.6\u20132.2 g\/kg)<\/option><\/select><p class=\"lapo-field__error\" id=\"lapo-protein-1-method-err\" hidden><\/p><\/div><div class=\"lapo-field lapo-field--half\" data-field=\"meals\" data-type=\"number\" data-required=\"0\" data-label=\"Meals per day\" data-min=\"1\" data-max=\"8\" data-integer=\"1\"><label class=\"lapo-label\" for=\"lapo-protein-1-meals\">Meals per day <span class=\"lapo-optional\">(optional)<\/span><\/label><div class=\"lapo-input-group\"><input type=\"text\" class=\"lapo-input\" id=\"lapo-protein-1-meals\" data-part=\"value\" inputmode=\"numeric\" autocomplete=\"off\" spellcheck=\"false\" placeholder=\"3\"><\/div><p class=\"lapo-field__error\" id=\"lapo-protein-1-meals-err\" hidden><\/p><\/div><div class=\"lapo-field lapo-field--half\" data-field=\"height\" data-type=\"height\" data-required=\"0\" data-label=\"Height\" data-profile=\"height_cm\" data-min=\"120\" data-max=\"250\"><label class=\"lapo-label\" for=\"lapo-protein-1-height\">Height <span class=\"lapo-optional\">(optional)<\/span><\/label><div class=\"lapo-input-group\"><span class=\"lapo-unit-part\" data-unit-part=\"single\"><input type=\"text\" class=\"lapo-input\" id=\"lapo-protein-1-height\" data-part=\"value\" inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" aria-describedby=\"lapo-protein-1-height-help\"><\/span><span class=\"lapo-unit-part lapo-ftin\" data-unit-part=\"ft_in\" hidden><input type=\"text\" class=\"lapo-input\" id=\"lapo-protein-1-height-ft\" data-part=\"ft\" inputmode=\"numeric\" autocomplete=\"off\" spellcheck=\"false\" aria-label=\"Feet\" aria-describedby=\"lapo-protein-1-height-help\"><span class=\"lapo-suffix\" aria-hidden=\"true\">ft<\/span><input type=\"text\" class=\"lapo-input\" id=\"lapo-protein-1-height-in\" data-part=\"in\" inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" aria-label=\"Inches\" aria-describedby=\"lapo-protein-1-height-help\"><span class=\"lapo-suffix\" aria-hidden=\"true\">in<\/span><\/span><select class=\"lapo-unit\" data-part=\"unit\" aria-label=\"Height unit\"><option value=\"cm\">cm<\/option><option value=\"m\">m<\/option><option value=\"ft_in\">ft + in<\/option><option value=\"in\">in<\/option><\/select><\/div><p class=\"lapo-help\" id=\"lapo-protein-1-height-help\">Used only to show a second figure when your BMI is 30 or more.<\/p><p class=\"lapo-field__error\" id=\"lapo-protein-1-height-err\" hidden><\/p><\/div>\t\t\t<\/div>\n\t\t\t<div class=\"lapo-form__summary lapo-error\" role=\"alert\" hidden><\/div>\n\t\t\t<div class=\"lapo-actions\">\n\t\t\t\t<button type=\"submit\" class=\"lapo-btn lapo-btn--primary\">Calculate protein<\/button>\n\t\t\t\t<button type=\"reset\" class=\"lapo-btn lapo-btn--ghost\">Reset<\/button>\n\t\t\t<\/div>\n\t\t\t<noscript><p class=\"lapo-notice\">This calculator needs JavaScript. Please enable it in your browser to see your result.<\/p><\/noscript>\n\t\t<\/form>\n\n\t\t<section class=\"lapo-card lapo-result\" aria-labelledby=\"lapo-protein-1-result-title\" tabindex=\"-1\">\n\t\t\t<h2 class=\"lapo-result__title\" id=\"lapo-protein-1-result-title\">Your result<\/h2>\n\t\t\t<div class=\"lapo-result__body\" aria-live=\"polite\" aria-atomic=\"true\">\n\t\t\t\t<p class=\"lapo-result__empty\">Enter your details and select the button to see your result.<\/p>\n\t\t\t<\/div>\n\t\t<\/section>\n\t<\/div>\n\n\t<div class=\"lapo-tool__info\">\n\t\t\t\t<section class=\"lapo-section lapo-method\">\n\t\t\t<h2>How it is calculated<\/h2>\n\t\t\t<p>Protein needs are expressed in grams per kilogram of body weight per day:<\/p><p class=\"lapo-formula\"><code>protein (g\/day) = body weight (kg) \u00d7 g\/kg for your situation<\/code><\/p><table class=\"lapo-table\"><caption>Reference intakes used<\/caption><thead><tr><th scope=\"col\">Situation<\/th><th scope=\"col\">g\/kg\/day<\/th><th scope=\"col\">Reference<\/th><\/tr><\/thead><tbody><tr><td>Healthy adults (RDA)<\/td><td>0.8<\/td><td>US National Academies, 2005<\/td><\/tr><tr><td>Healthy adults aged 65+<\/td><td>1.0\u20131.2<\/td><td>PROT-AGE Study Group, 2013<\/td><\/tr><tr><td>Athletes and regular exercisers<\/td><td>1.2\u20132.0<\/td><td>ACSM \/ Academy of Nutrition and Dietetics \/ Dietitians of Canada, 2016<\/td><\/tr><tr><td>Resistance training<\/td><td>1.6\u20132.2<\/td><td>Morton et al., 2018 meta-analysis: gains plateaued around 1.6 g\/kg, upper confidence limit 2.2 g\/kg<\/td><\/tr><\/tbody><\/table><p>The 0.8 g\/kg RDA is the intake that covers the needs of nearly all healthy adults; it is a minimum, not an optimum for active people. The per-meal figure simply divides the daily amount by the number of meals you enter.<\/p><h3>If your BMI is 30 or more<\/h3><p>Fat tissue needs very little protein, so multiplying actual body weight by g\/kg overstates needs at higher body weights. When you enter your height and your BMI is 30 or more, the result also shows the amount calculated from the weight corresponding to a BMI of 25 at your height. This is a convention used on this site to give a more conservative figure, not a clinical prescription.<\/p>\t\t<\/section>\n\t\t\n\t\t\t\t<section class=\"lapo-section lapo-limits\">\n\t\t\t<h2>Limitations<\/h2>\n\t\t\t<ul>\n\t\t\t\t\t\t\t\t<li><strong>Kidney disease:<\/strong> if you have chronic kidney disease or reduced kidney function, do not increase your protein intake without speaking to your doctor or dietitian. People with kidney disease often need a specific, sometimes lower, amount.<\/li>\n\t\t\t\t\t\t\t\t<li>The ranges are for healthy adults. They do not apply to pregnancy, breastfeeding, children, illness, recovery from surgery or liver disease, where needs are set individually.<\/li>\n\t\t\t\t\t\t\t\t<li>They are population reference values, not an individual prescription.<\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t<\/section>\n\t\t\n\t\t<aside class=\"lapo-disclaimer\" aria-label=\"Health notice\">\n\t\t\t<svg class=\"lapo-icon\" aria-hidden=\"true\" focusable=\"false\" viewBox=\"0 0 24 24\" width=\"20\" height=\"20\"><path d=\"M12 2 1 21h22L12 2Zm0 6 .01 0M12 9v5m0 3h.01\" fill=\"none\" stroke=\"currentColor\" stroke-width=\"1.8\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/><\/svg>\n\t\t\t<p>This is a general estimate for healthy adults, not a prescription. If you have kidney or liver disease, diabetes, or another medical condition, ask your doctor or a registered dietitian how much protein is right for you.<\/p>\n\t\t<\/aside>\n\n\t\t\t\t<section class=\"lapo-section lapo-sources\">\n\t\t\t<h2>Sources<\/h2>\n\t\t\t<ol>\n\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\tInstitute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005.\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/doi.org\/10.17226\/10490\" rel=\"noopener\" target=\"_blank\">Read the source<span class=\"screen-reader-text\"> (opens in a new tab)<\/span><\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\tBauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542\u2013559.\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/doi.org\/10.1016\/j.jamda.2013.05.021\" rel=\"noopener\" target=\"_blank\">Read the source<span class=\"screen-reader-text\"> (opens in a new tab)<\/span><\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\tThomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543\u2013568.\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000000852\" rel=\"noopener\" target=\"_blank\">Read the source<span class=\"screen-reader-text\"> (opens in a new tab)<\/span><\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li>\n\t\t\t\t\tMorton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376\u2013384.\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/doi.org\/10.1136\/bjsports-2017-097608\" rel=\"noopener\" target=\"_blank\">Read the source<span class=\"screen-reader-text\"> (opens in a new tab)<\/span><\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t<\/ol>\n\t\t<\/section>\n\t\t\n\t\t<nav class=\"lapo-section lapo-related\" aria-label=\"Related calculators\"><h2>Related calculators<\/h2><ul><li><a class=\"lapo-related__link\" href=\"https:\/\/lapobesity.com\/?page_id=332\"><span class=\"lapo-related__title\">Macro Calculator<\/span><span class=\"lapo-related__desc\">Split a daily calorie target into grams of protein, carbohydrate and fat.<\/span><\/a><\/li><li><a class=\"lapo-related__link\" href=\"https:\/\/lapobesity.com\/?page_id=328\"><span class=\"lapo-related__title\">Daily Calorie Calculator<\/span><span class=\"lapo-related__desc\">A daily calorie target to maintain, lose or gain weight, with built-in safety limits.<\/span><\/a><\/li><li><a class=\"lapo-related__link\" href=\"https:\/\/lapobesity.com\/?page_id=66\"><span class=\"lapo-related__title\">BMI Calculator<\/span><span class=\"lapo-related__desc\">Body mass index from your weight and height, with the adult WHO category.<\/span><\/a><\/li><\/ul><\/nav>\t<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"footnotes":""},"class_list":["post-334","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2 - 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