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How the protein calculator works
The calculator uses the same rule as the Calorix app:
- Maintaining or gaining: 1.6 g of protein per kg of body weight.
- Losing weight: 2.0 g per kg.
- Goal-adjusted weight: if you enter a goal weight for a lose or gain goal, the calculation uses that weight instead of your current one.
- Upper caps: never more than 2.2 g per kg of your current weight, and never more than 35% of your daily calories. This calculator applies the calorie cap when it knows your calorie target from the other calculators; the macro calculator always shows both together.
Then it divides your daily target by the number of meals you usually eat, so you can see what a portion of protein looks like at each one.
Worked examples
| Situation | Calculation | Daily target |
|---|---|---|
| 80 kg, maintaining | 1.6 × 80 | 128 g |
| 80 kg, losing, no goal weight entered | 2.0 × 80 | 160 g |
| 100 kg, losing toward 75 kg | 2.0 × 75 | 150 g |
| 60 kg, gaining toward 70 kg | 1.6 × 70 | 112 g |
Split over four meals, 128 g is about 32 g per meal.
How your number compares with the guidelines
Protein advice has moved over the years, so it helps to know which number means what:
- 0.8 g per kg: the RDA. The Recommended Dietary Allowance from the National Academies is the amount that meets the needs of nearly all healthy adults. Think of it as a floor, not a target.
- 1.2 to 1.6 g per kg: the current U.S. guidelines. The Dietary Guidelines for Americans, 2025–2030 set protein goals of 1.2 to 1.6 g per kg of body weight a day, adjusted to your calorie needs.
- 1.4 to 2.0 g per kg: for people who exercise. The International Society of Sports Nutrition’s position stand considers this range sufficient for most exercising people.
- About 1.6 g per kg: where extra muscle gains level off. A meta-analysis of resistance-training studies found that additional protein stopped producing measurable gains in muscle at around 1.6 g per kg a day for most people, with some benefiting from a little more.
Calorix’s default sits at the top of the guideline range when you’re maintaining or gaining, and a little above it while you’re losing weight, when protecting lean mass and staying full matter most.
Spreading protein across the day
Hitting your target is easier when every meal carries some of it. A few practical habits:
- Anchor each meal with a protein food, such as eggs, yogurt, fish, chicken, tofu, beans or lentils.
- Front-load breakfast. Many people eat most of their protein at dinner; moving some of it earlier makes the total easier to reach.
- Use snacks on purpose. A yogurt, a handful of edamame or a glass of milk can fill a gap without a full meal.
Who should be careful
This calculator is designed for healthy adults. If you have kidney disease or a condition that affects your kidneys, are pregnant or breastfeeding, or are under 18, check your protein needs with a doctor or registered dietitian. If you take a GLP-1 medication, the GLP-1 protein calculator follows the guidance written for that situation.
How Calorix helps you hit it
Calorix sets this target for you and shows your remaining protein after every meal you log, whether you snap a photo, scan a barcode or say what you ate. A daily challenge rewards hitting 90% of your protein goal, and meal ideas can suggest protein-rich options that fit what’s left of your day. For the full picture, the macro calculator turns your protein into a complete split with carbs and fat.
Updated October 9, 2026
