Calculator
Protein Calculator
A practical daily protein range based on body weight. Food first. Powder is optional convenience, not a requirement.
Last updated August 2026
Suggested daily protein range
112–154 g
A practical midpoint for many people who lift regularly is around 126 g per day. This range is based on common sports-nutrition guidance of roughly 1.6–2.2 g per kilogram of body weight. Needs vary with training, age, and diet pattern.
These tools provide estimates for educational purposes only. They are not medical advice, diagnosis, or a personalised nutrition or training prescription. Individual needs vary. If you have a medical condition, are pregnant, or take medication, speak with a qualified professional before making changes.
NKFitness content is for educational purposes only. It is not medical advice, diagnosis, or a substitute for care from a qualified professional. Training and nutrition needs vary. If you have an injury, medical condition, or eating-related concern, get personalised guidance before making major changes.
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