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ProteinPlan
Protein targets from 0.8 g/kg (sedentary) up to 2.4 g/kg (cutting).
Sedentary adults need far less protein per kilogram than someone strength training or actively cutting calories, since resistance training and calorie deficits both increase the body's protein requirements to preserve muscle.
Protein needs scale with body weight, which is why this calculator asks for weight first — a flat 'eat 150g of protein' recommendation ignores that a 60kg and 100kg person have very different needs.
Daily energy expenditure with personalised macro splits.
OpenBody mass index with healthy-range guidance.
OpenUS Navy circumference method for body fat percentage.
OpenDaily hydration target based on weight, activity, and climate.
OpenDaily protein target
120 g
≈ 4.8 palm-sized servings
What you entered
Protein per kg for "active"
1.6 g/kg= 1.6 g/kgMultiply by body weight
75 × 1.6= 120 gResult
Daily protein target: 120 g
At 75 kg and a "active" goal, aim for about 120 g of protein per day — roughly 4.8 palm-sized servings.